Name: Playbook - Lucy Lismore - W1/D2
Uploaded: 2022-04-08T15:14:22.208Z
Duration: 15 min
Description: W1/D2

Katherine

Great start of the program, I’ve been trying to do pull ups for months now and still struggle so I thought I would start this program combined with the intermediate body weight program to finally achieve my goal 💪🏻

Faiza

Workout Exercises:
- Passive Hang 4x15 secs
- Mid Bodyweight Rows 3x8 reps
- Scapula Pull Ups 3x8 reps
- Reverse Plank 3x30 secs

Hold a resistance band, belt, broomstick of dressing gown belt at a distance that is comfortable for you (to start with a good wide grip).

Slowly and in a controlled manner raise your arms up and extend over your head to eventually stop behind you.

Return to the front and repeat.

Shoulder Dislocates

Back Extension Row

Wrist Circles

Wrist Extension

Wrist Flexion

Warm Up Circuit

Passive Hang

Mid Bodyweight Rows

Scapula Pull Ups

From a sitting position place your hands beneath your shoulders behind you with fingers facing towards your toes.

Engaging your core lift your hips towards the ceiling and hold by squeezing your glutes for the specified time.

Reverse Plank

W1/D2

When I hit the timer it starts direct. Instead I’d like to have like 5 seconds to get in position before I start the movement.

Joëlle

Sarah

👌🏼
That was fantastic. I’m looking forward to finally getting my chin up! 💥

W1/D1

This is great! Can you add a part of how to grip the bar properly? I feel like my hand gets calloused fast and painfully and that maybe part of why I let go of the bar

Raquel

Getting stronger. Can now do two pull ups 🙌

Jasmine

W1/D3

The grip! Calluses get pulled on and hurts - any tips?

W2/D1

I’m getting there. I can now do 5 chin ups.

W2/D2

Wow this plan is really helping me get so much closer to a pull up than I have ever gotten!

Ilsa

W2/D3

Getting stronger! Will prob do this program again

W3/D1

I can now do a pull up. Only 1 but it’s a start :)

W3/D2

W3/D3

W4/D1

Could only achieve 4 in a row banded pull-ups, but I’ll keep trying!

Irma

W4/D2

I can now finally do an eccentric pull up, which before this program I could barely do scapular pull ups with confidence! Excited to try the ebook next!

W1/D2

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