Name: Playbook - Lucy Lismore - W2/D2
Uploaded: 2022-04-08T15:14:36.587Z
Duration: 20 min
Description: W2/D2

Raquel

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

Jasmine

Workout Exercises:
- Leg Assisted Chin Ups 4x5 reps 
- Scapula Pull Ups 4x8 reps
- Active Hang 3x20 secs
- Plank 4x30 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

Grip the bar with your hands around shoulder width distance apart and fingers facing towards you. 

Keep your feet on a box/step/chair at a suitable height to be abele to pull your chest towards the bar while keeping your feet on the ground.

Engage your core and pull your chest towards the bar between your hands. 

You can put as little or as much weight into your feet as you need to assist you to the top of the movement. Hold for 1 second at the top and return to the starting position 

Perform the specified number of reps. 

As an alternative you can do this exercise on rings/a low bar/smith machine and keep your feet on the ground.

Leg Assisted Chin Ups

Hang on a bar with a pronated grip slightly wider than shoulder width (hands wrap over the bar with fingers away from you).

Hold your bodyweight on the bar and pull your shoulders away from your ears to engage your lats (think about pulling your shoulder blades together).

Hold this for 1 second and then return to the passive hang.

Repeat this for the specified number of reps.

Scapula Pull Ups

Hang on a bar with a pronated grip slightly wider than shoulder width (hands wrap over the bar with fingers away from you).

Hold your bodyweight on the bar and pull your shoulders away from your ears to engage your lats.

Maintain this position for the specified time.

Active Hang

Place your hands directly below your shoulders and keep your body parallel to the ground.

Keep your core engaged and a neutral spine at all times, and gaze out around one foot in front of your hands.

Plank

W2/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! 💥

Katherine

W1/D1

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

W1/D2

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

Getting stronger. Can now do two pull ups 🙌

W1/D3

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

W2/D1

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!

W2/D2

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