Name: Playbook - Sarah Herse - W1/D1
Uploaded: 2024-03-20T21:08:53.849Z
Duration: 30 min
Description: W1/D1

Jennifer

Can’t wait to see the results from this program!

Thanks for adding this program, looking forward to seeing the progress! Excellent as always!

Diana

Sarah Herse

Brandy

A little disappointed with my starting point but that makes me excited to see where I’m at at the end of this program!

Madi

Love it! So excited for this program! & loving the new addition of the video lessons-so helpful!

Shannon Aguirre

Erika

Welcome to the pull-up program! I'm so excited to help you master one of my favorite movements: the pull-up.   Please note that this is an accessory program and is designed to be done on top of your regular fitness program. Check the description for FAQs & message me with any questions!  Let's get started!

A. Warm-up x 2 Sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds
 
B. Lesson one – what is a proper pull-up and why do we do them? (watch video)
 
C. Pull-up test:
*We are starting the program with a test so that you have a baseline to compare to moving forward.  If you can do at least 1 pull-up (full range of motion, overhand grip) without a band, then do this test without.  If you cannot, then select a band where you can get 1-5 pull-ups max. If none of your bands work, I recommend ordering a thicker one (Amazon has some available). First warm-up by trying a pull-up or 2 with good support (i.e. should feel easy). Then we’ll move into the test.

C1. Pull-up x max reps with full range of motion (using band if needed) then note down how many you got. You must reach full extension at the bottom and chin over bar at the top. 

D. 2 Sets
D1. Band -assisted pull-ups x 6-8 reps (stopping 1-2 reps shy of failure)
*Find a band where you can comfortably get 6-8 reps without going to complete failure.
*Rest 90 seconds between sets

E. 3 Sets
E1. Ring/TRX rows (or sub with bodyweight inverted rows using the barbell placed in the rack) x 10-12 reps
*Rest 60 seconds between sets
*Make sure you position yourself so that 10-12 reps feel challenging but doable. The closer you move your feet to the rack, the harder it will be. You can also adjust the height of the rings/TRX to increase/decrease difficulty.

F. Core x 3 Sets
F1. Hollow body hold x 20 seconds
*Rest 30 seconds between sets
*Bend knees to modify

A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds

- Stand tall with your feet together and arms out front at chest height. 
- Hop both feet out to the side while bringing arms out to the side as well (like a normal jumping jack)
- Hop feet back in but cross left in front of right as well as crossing left arm over right. Repeat, crossing opposites.

Crossover Jacks

- Start standing with your feet together and your arms down by your sides. 
- Then jump one foot forward and the other foot back as you swing the opposite arm up and forward and the other hand back and down toward the ground.
- Repeat for recommended amount of reps

Skier Jacks

- Start in the pushup position, with your hands directly underneath your shoulders, a tight core and a neutral back.
- Keeping straight arms, simply retract and protract the shoulder blades.
- Keep the arms as straight as possible and do not allow the elbows to flex.

Scap Push Up

- Stand on the middle of the band, then grab the two ends of the band.
- Hinge forward at your hips while keeping your back straight. 
- Pull the bands towards you, making sure the hands stay at your sides. Drive with the elbow.
- Bring back down until arms are straight and repeat for recommended amount of reps

Banded bent over row

- Start by hanging from pull up bar with overhand grip
- Actively pull down on pull up bar so you engage your lats/back 
- Hold for a few seconds and then relax 
- Repeat for recommended amount reps/time

Active Hang From Pull Up Bar

Pull Up Warm Up 1

C. Pull-up test
*We are starting the program with a test so that you have a baseline to compare to moving forward.  If you can do at least 1 pull-up (full range of motion, overhand grip) without a band, then do this test without.  If you cannot, then select a band where you can get 1-5 pull-ups max. 
First warm-up by trying a pull-up or 2 with good support (i.e. should feel easy). Then we’ll move into the test.
C1. Pull-up x max reps with full range of motion (using band if needed) then note down how many you got. You must reach full extension at the bottom & chin over bar at the top.

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-up test

D. 2 Sets:
D1. Band-assisted pull-ups x 6-8 reps (stopping 1-2 reps shy of failure)
*Find a band where you can comfortably get 6-8 reps without going to complete failure.
*Rest 90 seconds between sets

-Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out, grab the bar and pull yourself upward by engaging your lats as you flex the elbow
-Pause and lower slowly

Band assisted pull-up

E. 3 Sets:
E1. Ring/TRX rows (or sub with bodyweight inverted rows using the barbell placed in the rack) x 10-12 reps
*Rest 60 seconds between sets
*Make sure you position yourself so that 10-12 reps feels challenging but doable. The closer you move your feet to the rack, the harder it will be. You can also adjust the height of the rings/TRX to increase/decrease difficulty.

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring/TRX rows

F. Core x 3 Sets
F1. Hollow body hold x 20 seconds
*Rest 30 seconds between sets
*Bend knees to modify

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Raise your head, shoulders, legs off the floor and hold for recommended amount of time

*Can bend your knees if you need to modify*

Hollow body hold

W1/D1

Love how this program is keeping me consistent with my pull-up practice!

Well I had to use a small band for everything but it's a start. I'm not sure if my hands or lats are more tired 🤣

Whitney

W1/D2

W2/D1

The rack chins were surprisingly challenging 😰

W2/D2

W3/D1

W3/D2

W4/D1

W4/D2

W5/D1

W5/D2

W6/D1

W6/D2

W7/D1

W7/D2

W8/D1

W8/D2

W9/D1

Hard time doing 60 seconds but still getting there. My hands need all the work. Lol

W1/D1

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