Name: Playbook - Lucy Lismore - W2/D3
Uploaded: 2022-04-08T15:17:19.462Z
Duration: 20 min
Description: W2/D3

Raquel

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

Ilsa

Workout Exercises:
- Leg Assisted Pull Ups 4x5 reps 
- Low Bodyweight Rows 3x8 reps
- Scapula Pull Ups 3x8 reps
- Back Extension 3x10 reps
- Passive Hang 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

Grip the bar with your hands around shoulder width distance apart and fingers facing away from 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 Pull Ups

Set a pair or rings or a TRX to around mid thigh height.

Grip the handles and lower your body down so your arms are fully extended and your body is straight.

Pull your hands to the side of your chest and aim to feel a squeeze in between your shoulder blades. 

In a controlled manner lower yourself back to the starting position.

Note: The lower you are to the ground the harder this exercise is.

If you do not have rings or a TRX you can also use a smith machine or a bar in a park around hip height. Alternatively if you have a sturdy table you can use the edge of that to perform bodyweight rows too.

Low Bodyweight Rows

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

Lie on a mat on your stomach and straighten your legs behind you.

Place your hands by your ears and elbows out to the side.

Lift your upper back, pressing your hips into the mat. 

Lower to starting position and repeat for specified reps.

Back Extension

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

Maintain this position for the specified time.

Passive Hang

W2/D3

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 🙌

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

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/D3

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