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Sarah HerseSarah Herse
/The Pull-Up Program

W7/D1

5.0|30 min
Strength
Upper Body
Bodybuilding
Functional
All Levels
A. Warm-up x 2 Sets A1. Plank jacks x 10 reps A3. Scap pull-ups x 5 reps A4. Single dumbbell bent over row (using both hands) x 10 reps A5. Single dumbbell bent over row iso hold x 10 seconds B. Every 30 seconds for 5 minutes (10 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. Ring/TRX rows with feet elevated x 5-10 reps Rest 45 seconds between sets *Try to get horizontal and keep your core tight. If you have nowhere to elevate your feet, just lower the rings/trx. If needed, you can sub with inverted rows on the barbell. D. 2 Sets D1. Dead hang from pull-up bar x 20-30 seconds *Rest 1 min between sets *Push yourself- this is to build grip strength!

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