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Sarah HerseSarah Herse
/The Pull-Up Program

W10/D2

5.0|30 min
Strength
Upper Body
Bodybuilding
Functional
All Levels
A. Warm-up x 3 sets A1. Inchworm push-ups x 5 reps A2. Scap pull-up x 5 reps A3. Dead bug x 10 reps B. Accumulate 50 jumping pull-ups for time *Take as many sets as you need to, but try to keep rest periods short. If you don’t have the set-up to do jumping, you can do banded pull-ups using a light to medium band C. 4 Sets C1. Dumbbell pullover x 10 reps C2. Seated banded lat pulldown x 10-15 reps *Rest 30 seconds between sets D. 3 Sets D1. Chin over bar hold x 10-20 seconds D2. Hollow body rocks x 10 reps *Rest 30 seconds between sets

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