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Sarah HerseSarah Herse
/The Pull-Up Program

W9/D1

5.0|30 min
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. 4 Sets B1. Banded 1 & ¼ pull-ups x 3-5 reps (using as light of a band as possible) *Rest 45 seconds between sets C. 4 Sets C1. Ring/TRX rows with feet elevated x 5-8 reps at 31x1 tempo (3 counts down & pause at top and bottom) *Rest 45 seconds between sets *If you cannot elevate your feet, just do with feet on ground D. 3 Sets D1. Chin over bar hold x 10 seconds D2. Hollow body hold x 10-20 seconds *Rest 30 seconds between sets

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