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Sarah HerseSarah Herse
/The Pull-Up Program

W10/D1

5.0|30Β min|1 comment
Strength
Upper Body
Bodybuilding
Functional
All Levels
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. Every 30 seconds for 6 minutes (12 sets) B1. Pull-up x 1-2 reps *Use no band if you can do at least one pull-up; otherwise use as light of a band as possible and complete 1-2 reps of pull-ups every 30 seconds C. 4 Sets C1. Banded single arm high row x 10-15 reps per arm *Rest 30 seconds between sets *Pause each rep at the bottom and focus on squeezing your back D. 4 Sets D1. Hollow body banded pulldown x 10-12 reps *Rest 45 seconds between sets


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Whitney β€’ 1y ago
Week 10 and form has definitely gotten better

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