Name: Playbook - Lucy Lismore - W4/D3
Uploaded: 2022-04-08T15:30:38.831Z
Duration: 20 min
Description: W4/D3

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!

Ilsa

Workout Exercises:
- Jump Chin Up 4x3 reps 
- Low Bodyweight Row 4x10 reps
- Scapula Pull Ups 3x8 reps 
- Elevated Plank 3x30 secs
- Active 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

Jump and grip the bar with a supinated grip (fingers wrap under the bar and point towards you).

Control any swinging and perform an eccentric chin up (3-8 seconds down). 

Once at the bottom  repeat for the specified number of reps.

Jump Chin Up

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

Place your hands directly below your shoulders, elevate your feet on a step, coffee table or stair, 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.

Hold for the specified time.

Elevated Plank

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

W4/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

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!

W4/D3

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