Name: Playbook - Sarah Herse - W12/D2
Uploaded: 2024-03-20T21:08:54.612Z
Duration: 45 min
Description: W12/D2

This is the final day of the program!. If you want to keep working on your pull-ups, you can run this program multiple times to keep working on your pull-up game. Feel free to reach out with any feedback or questions!

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. "Death By Banded Pull-Ups"
Min 1: 1 banded pull-up
Min 2: 2 banded pull-ups
Min 3: 3 banded  pull-ups
Min 4: 4 banded pull-ups
Min 5: 5 banded pull-ups
… keep continuing this pattern adding 1 pull-up each minute until you are no longer able to complete the requisite pull-ups in the minute. Use as many sets each minute as needed. Use a moderate level of resistance on the band; something you can get at least 8 unbroken pull-ups on 

C. Lesson 8 - advanced pull-up variations
 
D. Optional: take 10 minutes to practice any new pull-up variations you want to try or any of your favorite from the program.

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

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket and hold for a few seconds
- Release until you are at a relaxed hang and repeat for recommended amount of reps

Scap 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.

Deadbug

Pull Up Warm Up 4

B. "Death By Banded Pull-Ups"
Min 1: 1 banded pull-up
Min 2: 2 banded pull-ups
Min 3: 3 banded  pull-ups
Min 4: 4 banded pull-ups
Min 5: 5 banded pull-ups
… keep continuing this pattern adding 1 pull-up each minute until you are no longer able to complete the requisite pull-ups in the minute. Use as many sets each minute as needed. Use a moderate level of resistance on the band; something you can get at least 8 unbroken pull ups.

-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

Once you've mastered the basic pull up, it's time to start experimenting with some advanced pull up variations. Some to consider are weighted pull-ups, pull-ups with a slow eccentric, towel pull-ups, archer pull ups, kipping pull ups, butterfly pull ups, grip training pull ups, strict muscle ups, kipping muscle ups, and there are many more. 
Pull ups are a fun exercise to experiment with and to make yourself super strong! Have fun with it!

Lesson 8 - Advanced pull-up Varation

D. Optional: take 10 minutes to practice any new pull-up variations you want to try, or any of your favorite from the program (kipping, strict, banded, chin ups, butterfly pull ups, etc.)
Butterfly pull-up pointers
- Hands just outside shoulder width
- Start handing with arms extended
- Initiate swing with shoulders and alternate between an arched and hollow position
- From the arched position, drive legs towards bar and at the same time push down on the bar with straight arms and then pull with the arms until chin is over bar
- Allow the torso to move forward while descending and the legs will move back placing body into arched position for next rep

Advanced pull-up practice

W12/D2

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

W1/D1

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

Sarah Herse

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

W12/D2

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