profile picture
Sarah HerseSarah Herse
/The Pull-Up Program

W2/D1

5.0|30 min|4 comments
Gym
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. Lesson 3 – hand position (watch video) C. 2 Sets C1. Toe-assisted pull-ups x 6 reps *use as little support from your toes as possible, focus on hand position today. If you don’t have a box/chair to do this, sub with banded pull-ups. *Rest 60-90 seconds between sets D. 2 Sets D1. Band-assisted chin-up x 6-8 reps *Rest 60-90 seconds between sets E. 4 Sets E1. 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 F. Core x 3 Sets F1. Hollow body rock x 10-15 reps *Rest 30 seconds between sets *Bend knees if needed to modify


Community

J
Jennifer 1y ago
I feel a little stronger this week!
D
Diana 1y ago
Excellent as always!!
S
Sarah 1y ago
Feeling strong!
S
Shannon 1y ago
Loved it!

More workouts from Sarah Herse

W1/D1
5.0
9
W1/D2
5.0
6
W2/D2
5.0
3
W3/D1
5.0
2
W3/D2
4.7
1
W4/D1
5.0
1
W4/D2
5.0
1
W5/D1
5.0
0
W5/D2
5.0
0
W6/D1
5.0
0
W6/D2
5.0
0
W7/D1
5.0
0
W7/D2
5.0
0
W8/D1
5.0
1
W8/D2
5.0
0
W9/D1
5.0
0
W9/D2
5.0
1
W10/D1
5.0
1
W10/D2
5.0
0
W11/D1
5.0
0
W11/D2
5.0
0
W12/D1
5.0
1
W12/D2
5.0
0