Name: Playbook - Shaina Fata - Wk 3 Day 7 | Pull-Up Progression
Uploaded: 2024-04-26T21:24:09.320Z
Duration: 10 min
Description: Wk 3 Day 7 | Pull-Up Progression

Samantha

• EQUIPMENT: Dumbbells & Pull-Up Bar

3 full rounds:
1. Bent Over Rows [10x]
2. V-Ups [30 sec]
3. Negative Pull-Ups [5x or until failure 👉🏾 whichever comes first!]

• Rest in between for up to 1 min. Otherwise try to complete them all as fast as you can!

Complete each exercise once through before starting the next round!

• Hinge at the hips to lean forward.

• Your knees should be slightly bent & spine straight. Look slightly forward!

• Pull the dumbbells up keeping your elbows close to your body.

• Engage your lats as you pull up.

• Lower down in a controlled motion.

DB Bent Over Rows

• Start in a hollow body with your arms and shoulders hovering off the ground.

• Raise your feet and shoulders up to shoot the arms up and around the legs.

• Lift the chest up as much as possible!

• Slowly lower back down, staying controlled.

Modified V-Ups

• Step into a chair or elevated surface to bring yourself all the way to the top of the bar. Your chin should be about it.

• Hold your elbows in tight and draw your shoulders down & away from your ears.

• Lower down as slow as possible!!

• Do 5x or until failure 👉🏾 whichever comes first

Negative Pull-Ups

Set 1

Wk 3 Day 7 | Pull-Up Progression

Arael

Whew ! Great workout. Short, but intense !

Sierra

Oooooooeeeee I am SWEATING after just this 10 min conditioning session!! That’s what high efficiency  feels like 😊. Can’t wait to see what else is in store for this pull up progression series !!

Alecs

Wk 1 Day 1 | Pull-Up Progression

Wk 1 Day 2 | REST

Love it! I’ve been doing this and the hand stand program and I feel it in my body already. So happy and motivated.

Yeni

Olivia

Thought the pile push ups looked easy breezy, but after the third round, SHIIIIIIIT. Thanks

Celeste

Wk 1 Day 3 | Pull-Up Progression

Wk 1 Day 4 | REST

Core is getting Lucy stronger after 1 week!

Sarah

Wk 1 Day 5 | Pull-Up Progression

Wk 1 Day 6 | REST

Wk 1 Day 7 | Pull-Up Progression

Wk 2 Day 1 | REST

Wk 2 Day 2 | Pull-Up Progression

Wk 2 Day 3 | REST

Wk 2 Day 4 | Pull-Up Progression

Wk 2 Day 5 | REST

Those isometric holds really snuck up on me. I felt pretty good with everything up to this point and then BAM could barely do 5 seconds

Sera

Wk 2 Day 6 | Pull-Up Progression

Wk 2 Day 7 | REST

KENYA

Wk 3 Day 1 | Pull-Up Progression

Wk 3 Day 2 | REST

I can not stay more than 2 seconds on the isometric hold! :(

That was a good one! I could only do that hold for 10 secs.....🤷‍♀️

Wk 3 Day 3 | Pull-Up Progression

Wk 3 Day 4 | REST

Wk 3 Day 5 | Pull-Up Progression

Wk 3 Day 6 | REST

Wk 4 Day 1 | REST

Wk 4 Day 2 | Pull-Up Progression

Wk 4 Day 3 | REST

Wk 4 Day 4 | Pull-Up Progression

Wk 4 Day 5 | REST

Gerti

Wk 4 Day 6 | Pull-Up Progression

Wk 4 Day 7 | REST

Wk 5 Day 1 | Pull-Up Progression

Wk 5 Day 2 | REST

Wk 5 Day 3 | Pull-Up Progression

Wk 5 Day 4 | REST

Wk 5 Day 5 | Pull-Up Progression

Wk 5 Day 6 | REST

Wk 5 Day 7 | Pull-Up Progression

Wk 6 Day 1 | REST

Managed 3 rounds of 5 pull ups... this program works!

Wk 3 Day 7 | Pull-Up Progression

Community

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