Name: Playbook - Lucy Lismore - W3/D2
Uploaded: 2022-04-08T15:21:45.637Z
Duration: 15 min
Description: W3/D2

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

Jasmine

Workout Exercises:
- Eccentric Pull Ups 4x3 reps
- Back Extension Row 4x6 reps
- Scapula Pull Ups 3x8 reps
- Deadbugs 3x16 reps (8 each side)
-

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

Step on a box/chair/table that brings your chest to approximately bar height and grip the bar with a pronated grip (fingers wrap over the bar and point away from you).

Jump or shift your weight into your hands and take your feet off the box/chair.

Slowly lower yourself down until your arms are fully locked out at the bottom. Aim for between 3-8 seconds and try to maintain the same speed the whole time.

Once at the bottom place your feet on the step again and repeat for the specified number of reps.

Note: If you need a little extra assistance you can keep your feet on the box to support some of your bodyweight.

Eccentric Pull Ups

Lie on your stomach on the floor and stretch your arms in front of you in a Y position. 

Raise your chest several inches off the floor and draw your elbows back towards each other so your arms are in a W position.

Return to the Y position and lower your chest to the ground.

Repeat for the specified number of reps.

Note: To make this harder keep your feet off the ground too.

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

Lay with your knees bent at 90 degrees and feet off of the floor.

Reach your fingers toward the ceiling.

Glue your lower back to the floor.
 
From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Return to the starting position and repeat on the opposite side.

Deadbugs

W3/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

Raquel

Getting stronger. Can now do two pull ups 🙌

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

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!

W3/D2

Community

More workouts from Lucy Lismore