Name: Playbook - Sophia Cepero - Pull up workout #1
Uploaded: 2024-01-10T17:58:56.306Z
Duration: 30 min
Description: Pull up workout #1

Increase your pull up game or get your first pull up with this workout! Complete at least x1 per week but x2 per week is best. You will need bands and a pull up bar in order to do this workout.

* Begin from a dead hang from the bar. 
* Pull your scapula down and back, while keeping your arms as straight as possible.
* Return to starting position and pause before starting again.

Scapular pull ups

* Begin with a dead hang from the bar.
* Retract and pull your scapula down.
* Have your feet in the band, legs straight, glutes engaged.
* Pull up towards the bar, getting your chin over the bar and shoulders to be in line with the bar.

Banded Pull ups

-Adjust the cable machine so that you can comfortably feel a stretch in your lats at the top of the rep.
-Perform the exercise on your knees.
-While keeping your arms straight pull the bar down.
-Reverse the movement by controlling the bar until it reaches the starting position. 
-Increase weight after the first set

Kneeling Pull Down

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position
-As you progress with this movement lower the bar height and make your body more parallel to the ground

Pull up workout #1

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