Our Pull-Up program has been designed to help you achieve your very first Pull-Up. There are no secret exercises it will take hard work and consistency however if you stick with it you will love the feeling when you achieve your goal. It will quickly become one of the mainstays of your Upper Body training and can be trained almost anywhere. Once unlocked it can also start you on the journey to even more challenging skills like Muscle Ups
PULL-UP PROGRAM
PROGRAM OVERVIEW
OVERVIEW
LEVEL
◼︎ Beginner
DURATION
◼︎ 15 – 45 Minutes
DESCRIPTION
◼︎ Our Pull-Up Program is designed to assist you in achieving your first Pull-Up. The program is designed in 6 PHASES, each phase will build on the last.
WORKOUT FREQUENCY
◼︎ Like all of our programs, it is reasonably flexible in its application. It can be done as little as once per week with the ideal frequency being three times per week with at least one rest day between each workout.
◼︎ There is no set length to each phase. You will continue with that phase until you can complete all the allocated sets and reps. Once you reach this stage we want you to stay with that phase for another 2 weeks allowing your body to fully adapt before overloading it with the next phase.
SETS AND REPS
◼︎ The Sets are always fixed however the Repetitions give you a range that you can perform. That being said do not move on to the next phase before you can complete the sets with the high end of the rep range.
REST PERIODS
◼︎ In regards to rest periods again there is no set amount of rest time. Rest as long as needed to give the next set your full effort. Generally, this will be between 1 – 3 Mins.
EQUIPMENT
◼︎ Pull-Up Bar or Rig
◼︎ Box or Bench
◼︎ Gymnastic Rings or TRX
PHASE 1 | WORKOUT
MORE INFORMATION
DESCRIPTION
In PHASE 1 we will start building the strength required to get your first Pull-Up. We start with Horizontal Pulling as this is a great way to reduce the amount of load that you need to be able to move. We also utilize hanging as a way for you to start to feel what it’s like to carry your full body weight.
(1) STANDING RING ROWS
3 SETS | 8 – 12 REPS
(2) DEAD HANG
3 SETS | 15 – 30 SECS
EQUIPMENT
◼︎ Rings
◼︎ Pull-Up Bar
Play Video
STANDING RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Standing Ring Rows are an excellent way to begin building our pulling strength. It is vital at this early stage to get the basics right and that will carry over to all other pulling work we do in the future.
EXERCISE TIPS
✓ Stand with your feet together.
✓ The rings at shoulder height.
✓ Take a step forward and lean back.
✓ Arms are fully straightened.
✓ Your palms should be facing down.
✓ Pull from the elbows.
✓ Rotate your hands as you pull towards your chest.
✓ Retract your shoulders.
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position>
✓ The arms are fully straight at the bottom.
✓ With the shoulder blades spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
DEAD HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
The Dead Hang is our first hanging variation. Hanging has an important role to play in our Pull-Up program and we use several variations of it throughout the program. The benefits of hanging include improving Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting the optimal range and making use of the upper body as it was designed to be used.
EXERCISE TIPS
✓ The dead hang is a passive hang.
✓ Grip the bar at about shoulder width.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Keep the core active and engaged.
✓ Legs together, glutes nice and tight.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
STANDING RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Standing Ring Rows are an excellent way to begin building our pulling strength. It is vital at this early stage to get the basics right and that will carry over to all other pulling work we do in the future.
EXERCISE TIPS
✓ Stand with your feet together.
✓ The rings at shoulder height.
✓ Take a step forward and lean back.
✓ Arms are fully straightened.
✓ Your palms should be facing down.
✓ Pull from the elbows.
✓ Rotate your hands as you pull towards your chest.
✓ Retract your shoulders.
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position>
✓ The arms are fully straight at the bottom.
✓ With the shoulder blades spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
DEAD HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
The Dead Hang is our first hanging variation. Hanging has an important role to play in our Pull-Up program and we use several variations of it throughout the program. The benefits of hanging include improving Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting the optimal range and making use of the upper body as it was designed to be used.
EXERCISE TIPS
✓ The dead hang is a passive hang.
✓ Grip the bar at about shoulder width.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Keep the core active and engaged.
✓ Legs together, glutes nice and tight.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
PHASE 2 | WORKOUT
MORE INFORMATION
DESCRIPTION
In PHASE 2 we will begin adding some Vertical Pulling to the program. To begin with, you will use your legs as a way of assisting and reducing your body weight. For the hanging variation, we start adding some core demands as well by hanging in the tuck position.
(1) ASSISTED PULL-UPS
3 SETS | 8 – 12 REPS
(2) TUCK HANG
3 SETS | 15 – 30 SECS
(3) STANDING RING ROWS
3 SETS | 8 – 12 REPS
(4) DEAD HANG
3 SETS | 15 – 30 SECS
EQUIPMENT
◼︎ Rings
◼︎ Pull-Up Bar
◼︎ Barbell
◼︎ Box or Chair
Play Video
ASSISTED PULL-UPS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Assisted Pull-Ups is the first introduction to pulling in the vertical rather than the horizontal plane. It will also be a chance for you to start experiencing the basic movement pattern of a Pull-Up.
EXERCISE TIPS
✓ Start with a bar at about mid-chest level.
✓ Take a step under the bar and squat down.
✓ Arms will be fully straight.
✓ Your hips should be under the bar.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Try and use just Upper Body Strength.
✓ The legs only assisting as required.
✓ At the top retract the shoulders.
✓ Squeeze those shoulder blades together.
✓ Try and pull your elbows back.
✓ Touch your chest to the bar.
✓ Pause slightly and then control the negative.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
Play Video
TUCK HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
Tuck Hang is the second variation of hanging in our program. The Tuck Hang is a nice combination of grip strengthening, shoulder opening and core work all rolled into one simple exercise.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Tuck your knees up towards your chest.
✓ Your legs and knees should be together.
✓ Toes pointed down.
✓ Tuck the pelvis under
✓ Open the shoulders.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
STANDING RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Standing Ring Rows are an excellent way to begin building our pulling strength. It is vital at this early stage to get the basics right and that will carry over to all other pulling work we do in the future.
EXERCISE TIPS
✓ Stand with your feet together.
✓ The rings at shoulder height.
✓ Take a step forward and lean back.
✓ Arms are fully straightened.
✓ Your palms should be facing down.
✓ Pull from the elbows.
✓ Rotate your hands as you pull towards your chest.
✓ Retract your shoulders.
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position>
✓ The arms are fully straight at the bottom.
✓ With the shoulder blades spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
DEAD HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
The Dead Hang is our first hanging variation. Hanging has an important role to play in our Pull-Up program and we use several variations of it throughout the program. The benefits of hanging include improving Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting the optimal range and making use of the upper body as it was designed to be used.
EXERCISE TIPS
✓ The dead hang is a passive hang.
✓ Grip the bar at about shoulder width.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Keep the core active and engaged.
✓ Legs together, glutes nice and tight.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
ASSISTED PULL-UPS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Assisted Pull-Ups is the first introduction to pulling in the vertical rather than the horizontal plane. It will also be a chance for you to start experiencing the basic movement pattern of a Pull-Up.
EXERCISE TIPS
✓ Start with a bar at about mid-chest level.
✓ Take a step under the bar and squat down.
✓ Arms will be fully straight.
✓ Your hips should be under the bar.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Try and use just Upper Body Strength.
✓ The legs only assisting as required.
✓ At the top retract the shoulders.
✓ Squeeze those shoulder blades together.
✓ Try and pull your elbows back.
✓ Touch your chest to the bar.
✓ Pause slightly and then control the negative.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
Play Video
TUCK HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
Tuck Hang is the second variation of hanging in our program. The Tuck Hang is a nice combination of grip strengthening, shoulder opening and core work all rolled into one simple exercise.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Tuck your knees up towards your chest.
✓ Your legs and knees should be together.
✓ Toes pointed down.
✓ Tuck the pelvis under
✓ Open the shoulders.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
STANDING RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Standing Ring Rows are an excellent way to begin building our pulling strength. It is vital at this early stage to get the basics right and that will carry over to all other pulling work we do in the future.
EXERCISE TIPS
✓ Stand with your feet together.
✓ The rings at shoulder height.
✓ Take a step forward and lean back.
✓ Arms are fully straightened.
✓ Your palms should be facing down.
✓ Pull from the elbows.
✓ Rotate your hands as you pull towards your chest.
✓ Retract your shoulders.
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position>
✓ The arms are fully straight at the bottom.
✓ With the shoulder blades spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
DEAD HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
The Dead Hang is our first hanging variation. Hanging has an important role to play in our Pull-Up program and we use several variations of it throughout the program. The benefits of hanging include improving Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting the optimal range and making use of the upper body as it was designed to be used.
EXERCISE TIPS
✓ The dead hang is a passive hang.
✓ Grip the bar at about shoulder width.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Keep the core active and engaged.
✓ Legs together, glutes nice and tight.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
PHASE 3 | WORKOUT
MORE INFORMATION
DESCRIPTION
In PHASE 3 we increase the intensity by elevating the feet in our horizontal pulling. This will increase the difficulty significantly. For the hanging variation, L-Sit Hangs really start challenging your core.
(1) ELEVATED RING ROWS
3 SETS | 8 – 12 REPS
(2) L-SIT HANG
3 SETS | 15 – 30 SECS
(3) ASSISTED PULL-UPS
3 SETS | 8 – 12 REPS
(4) TUCK HANG
3 SETS | 15 – 30 SECS
EQUIPMENT
◼︎ Rings
◼︎ Pull-Up Bar
◼︎ Barbell
◼︎ Box or Chair
Play Video
ELEVATED RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Elevated Ring Rows are the second and final rowing variation in our program. These are significantly harder as we have elevated the feet which not only change the angle but also increase the load. These are a great way to start getting used to lifting more of your body weight.
EXERCISE TIPS
✓ Stand with your feet together.
✓ Rings at shoulder height.
✓ Take a step forward and up onto a box.
✓ A higher box is more challenging.
✓ You can also use a chair if you like.
✓ Same as the previous Ring Rows.
✓ Pull from the elbows and rotate the hands.
✓ Retract your shoulders
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Gymnastic Rings
Play Video
L-SIT HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
L-Sit Hang is the third variation of hanging in our program. Hanging in an L-Sit position is a great test of your ability to control your entire body. It can be quite challenging to keep the legs in an L-Sit position and hang all at the same time.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ This time will be in an L-Sit position.
✓ Engage the abs, lock the knees, point the toes.
✓ Use the hip flexors to keep the legs elevated.
✓ Actively pull down on the bar, engage the lats.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
ASSISTED PULL-UPS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Assisted Pull-Ups is the first introduction to pulling in the vertical rather than the horizontal plane. It will also be a chance for you to start experiencing the basic movement pattern of a Pull-Up.
EXERCISE TIPS
✓ Start with a bar at about mid-chest level.
✓ Take a step under the bar and squat down.
✓ Arms will be fully straight.
✓ Your hips should be under the bar.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Try and use just Upper Body Strength.
✓ The legs only assisting as required.
✓ At the top retract the shoulders.
✓ Squeeze those shoulder blades together.
✓ Try and pull your elbows back.
✓ Touch your chest to the bar.
✓ Pause slightly and then control the negative.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
Play Video
TUCK HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
Tuck Hang is the second variation of hanging in our program. The Tuck Hang is a nice combination of grip strengthening, shoulder opening and core work all rolled into one simple exercise.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Tuck your knees up towards your chest.
✓ Your legs and knees should be together.
✓ Toes pointed down.
✓ Tuck the pelvis under
✓ Open the shoulders.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
ELEVATED RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Elevated Ring Rows are the second and final rowing variation in our program. These are significantly harder as we have elevated the feet which not only change the angle but also increase the load. These are a great way to start getting used to lifting more of your body weight.
EXERCISE TIPS
✓ Stand with your feet together.
✓ Rings at shoulder height.
✓ Take a step forward and up onto a box.
✓ A higher box is more challenging.
✓ You can also use a chair if you like.
✓ Same as the previous Ring Rows.
✓ Pull from the elbows and rotate the hands.
✓ Retract your shoulders
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Gymnastic Rings
Play Video
L-SIT HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
L-Sit Hang is the third variation of hanging in our program. Hanging in an L-Sit position is a great test of your ability to control your entire body. It can be quite challenging to keep the legs in an L-Sit position and hang all at the same time.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ This time will be in an L-Sit position.
✓ Engage the abs, lock the knees, point the toes.
✓ Use the hip flexors to keep the legs elevated.
✓ Actively pull down on the bar, engage the lats.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
ASSISTED PULL-UPS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Assisted Pull-Ups is the first introduction to pulling in the vertical rather than the horizontal plane. It will also be a chance for you to start experiencing the basic movement pattern of a Pull-Up.
EXERCISE TIPS
✓ Start with a bar at about mid-chest level.
✓ Take a step under the bar and squat down.
✓ Arms will be fully straight.
✓ Your hips should be under the bar.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Try and use just Upper Body Strength.
✓ The legs only assisting as required.
✓ At the top retract the shoulders.
✓ Squeeze those shoulder blades together.
✓ Try and pull your elbows back.
✓ Touch your chest to the bar.
✓ Pause slightly and then control the negative.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
Play Video
TUCK HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
Tuck Hang is the second variation of hanging in our program. The Tuck Hang is a nice combination of grip strengthening, shoulder opening and core work all rolled into one simple exercise.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ Tuck your knees up towards your chest.
✓ Your legs and knees should be together.
✓ Toes pointed down.
✓ Tuck the pelvis under
✓ Open the shoulders.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
PHASE 4 | WORKOUT
MORE INFORMATION
DESCRIPTION
In PHASE 4 we back to Vertical Pulling. Box L Pull-Ups again increase the amount of bodyweight you are using. And Negative Pull-Ups are our first time through the full exercise in the eccentric phase. Negatives are a fantastic way to increase overall strength levels due to the amount of overload the muscles receive.
(1) BOX L PULL-UP
3 SETS | 8 – 12 REPS
(2) NEGATIVE PULL-UP
3 SETS | 4 – 10 REPS
(3) ELEVATED RING ROWS
3 SETS | 8 – 12 REPS
(4) L-SIT HANG
3 SETS | 15 – 30 SECS
EQUIPMENT
◼︎ Rings
◼︎ Pull-Up Bar
◼︎ Barbell
◼︎ Box or Chair
Play Video
BOX L PULL-UP
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Box L Pull-Up, we are back to pulling in the vertical plane, again and again, we are beginning to increase the load and move closer to pulling our full body weight.
EXERCISE TIPS
✓ Using a similar set up as the Assisted Pull-Up.
✓ The bar should be at chest level.
✓ You will have a box in front of you.
✓ When you are in a full hang, legs straight.
✓ Your feet should be at chest level.
✓ Starting in L-Sit decreases the amount of load.
✓ Core demand is high.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows.
✓ Squeeze your lat, lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom|
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Box or Chair
Play Video
NEGATIVE PULL-UP
3 SETS | 4 - 10 REPS
LEARN MORE
DESCRIPTION
The Negative Pull-Up is the first time that we will be experiencing the full load of our body. We are much stronger in the eccentric phase of movements so this is where will begin to build our strength from.
EXERCISE TIPS
✓ Jump into the top position of a Pull-Up.
✓ Slowly lower yourself to the bottom position.
✓ Resist as hard as you can on the way down.
✓ Go as slow as you possibly can.
✓ Make sure to go all the way down.
✓ Fully locked out in the bottom position.
✓ Keep the core tight, glutes squeezed.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
ELEVATED RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Elevated Ring Rows are the second and final rowing variation in our program. These are significantly harder as we have elevated the feet which not only change the angle but also increase the load. These are a great way to start getting used to lifting more of your body weight.
EXERCISE TIPS
✓ Stand with your feet together.
✓ Rings at shoulder height.
✓ Take a step forward and up onto a box.
✓ A higher box is more challenging.
✓ You can also use a chair if you like.
✓ Same as the previous Ring Rows.
✓ Pull from the elbows and rotate the hands.
✓ Retract your shoulders
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Gymnastic Rings
Play Video
L-SIT HANG
3 SETS | 15 - 30 SECS
LEARN MORE
DESCRIPTION
L-Sit Hang is the third variation of hanging in our program. Hanging in an L-Sit position is a great test of your ability to control your entire body. It can be quite challenging to keep the legs in an L-Sit position and hang all at the same time.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ This time will be in an L-Sit position.
✓ Engage the abs, lock the knees, point the toes.
✓ Use the hip flexors to keep the legs elevated.
✓ Actively pull down on the bar, engage the lats.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
BOX L PULL-UP
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Box L Pull-Up, we are back to pulling in the vertical plane, again and again, we are beginning to increase the load and move closer to pulling our full body weight.
EXERCISE TIPS
✓ Using a similar set up as the Assisted Pull-Up.
✓ The bar should be at chest level.
✓ You will have a box in front of you.
✓ When you are in a full hang, legs straight.
✓ Your feet should be at chest level.
✓ Starting in L-Sit decreases the amount of load.
✓ Core demand is high.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows.
✓ Squeeze your lat, lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom|
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Box or Chair
Play Video
NEGATIVE PULL-UP
3 SETS | 4 - 10 REPS
LEARN MORE
DESCRIPTION
The Negative Pull-Up is the first time that we will be experiencing the full load of our body. We are much stronger in the eccentric phase of movements so this is where will begin to build our strength from.
EXERCISE TIPS
✓ Jump into the top position of a Pull-Up.
✓ Slowly lower yourself to the bottom position.
✓ Resist as hard as you can on the way down.
✓ Go as slow as you possibly can.
✓ Make sure to go all the way down.
✓ Fully locked out in the bottom position.
✓ Keep the core tight, glutes squeezed.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
ELEVATED RING ROWS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Elevated Ring Rows are the second and final rowing variation in our program. These are significantly harder as we have elevated the feet which not only change the angle but also increase the load. These are a great way to start getting used to lifting more of your body weight.
EXERCISE TIPS
✓ Stand with your feet together.
✓ Rings at shoulder height.
✓ Take a step forward and up onto a box.
✓ A higher box is more challenging.
✓ You can also use a chair if you like.
✓ Same as the previous Ring Rows.
✓ Pull from the elbows and rotate the hands.
✓ Retract your shoulders
✓ Squeezing your shoulder blades together.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Gymnastic Rings
Play Video
L-SIT HANG
3 SETS | 15 - 30 SECS
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DESCRIPTION
L-Sit Hang is the third variation of hanging in our program. Hanging in an L-Sit position is a great test of your ability to control your entire body. It can be quite challenging to keep the legs in an L-Sit position and hang all at the same time.
EXERCISE TIPS
✓ Hang from a bar with a shoulder-width grip.
✓ Shoulders relaxed, sink into the movement.
✓ Allow gravity to do its thing.
✓ This time will be in an L-Sit position.
✓ Engage the abs, lock the knees, point the toes.
✓ Use the hip flexors to keep the legs elevated.
✓ Actively pull down on the bar, engage the lats.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
PHASE 5 | WORKOUT
MORE INFORMATION
DESCRIPTION
In PHASE 5 we utilize bands for the first time in the Banded Pull-Up. Bands can be fantastic to assist with people being able to work through the full range of motion. It is important to get the band tension correct you don’t want to use so much assistance that it reduces the intensity of the exercise. Pull-Up Top Holds are a different variation of hangs this time we are hanging utilizing an isometric contraction.
(1) BANDED PULL UPS
3 SETS | 6 – 12 REPS
(2) PULL-UP TOP HOLD
3 SETS | 10 – 30 SECS
(3) BOX L PULL-UP
3 SETS | 8 – 12 REPS
(4) NEGATIVE PULL-UP
3 SETS | 4 – 10 REP
EQUIPMENT
◼︎ Rings
◼︎ Pull-Up Bar
◼︎ Barbell
◼︎ Box or Chair
Play Video
BANDED PULL-UP
3 SETS | 6 - 12 REPS
LEARN MORE
DESCRIPTION
Banded Pull-Ups are our first attempts at actually trying the full movement. We are going to be using bands to provide some assistance. Even though we know that bands have their drawbacks like providing variable assistance throughout the range. They have their place and when used with other exercises can become another step on the path. It is important to use a band that does not provide too much assistance as this can be counterproductive. Use one that allows you to just complete the assigned reps with maybe a couple of reps in the tank.
EXERCISE TIPS
✓ Attach a band to either a Rig or a Pull-Up Bar.
✓ Make sure to have the correct level of assistance.
✓ Step one foot into the band or both.
✓ Whatever feels most comfortable.
✓ Keep the core tight, glutes squeezed.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pull from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom.
✓ Shoulder blades protracted or spread.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Resistance Band
◼︎ Box or Chair
Play Video
PULL-UP TOP HOLD
3 SETS | 10 - 30 SECS
LEARN MORE
DESCRIPTION
Pull-Up Top Holds are a great way of increasing your pulling strength and a different type of variation of our hanging.
EXERCISE TIPS
✓ Jump into the top position of a Pull-Up.
✓ Hold top position.
✓ Squeeze the shoulder blades together.
✓ Pull the elbows back hard.
✓ Keep the core tight, glutes squeezed.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
◼︎ Box or Chair
Play Video
BOX L PULL-UP
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Box L Pull-Up, we are back to pulling in the vertical plane, again and again, we are beginning to increase the load and move closer to pulling our full body weight.
EXERCISE TIPS
✓ Using a similar set up as the Assisted Pull-Up.
✓ The bar should be at chest level.
✓ You will have a box in front of you.
✓ When you are in a full hang, legs straight.
✓ Your feet should be at chest level.
✓ Starting in L-Sit decreases the amount of load.
✓ Core demand is high.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows.
✓ Squeeze your lat, lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom|
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Box or Chair
Play Video
NEGATIVE PULL-UP
3 SETS | 4 - 10 REPS
LEARN MORE
DESCRIPTION
The Negative Pull-Up is the first time that we will be experiencing the full load of our body. We are much stronger in the eccentric phase of movements so this is where will begin to build our strength from.
EXERCISE TIPS
✓ Jump into the top position of a Pull-Up.
✓ Slowly lower yourself to the bottom position.
✓ Resist as hard as you can on the way down.
✓ Go as slow as you possibly can.
✓ Make sure to go all the way down.
✓ Fully locked out in the bottom position.
✓ Keep the core tight, glutes squeezed.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
BANDED PULL-UP
3 SETS | 6 - 12 REPS
LEARN MORE
DESCRIPTION
Banded Pull-Ups are our first attempts at actually trying the full movement. We are going to be using bands to provide some assistance. Even though we know that bands have their drawbacks like providing variable assistance throughout the range. They have their place and when used with other exercises can become another step on the path. It is important to use a band that does not provide too much assistance as this can be counterproductive. Use one that allows you to just complete the assigned reps with maybe a couple of reps in the tank.
EXERCISE TIPS
✓ Attach a band to either a Rig or a Pull-Up Bar.
✓ Make sure to have the correct level of assistance.
✓ Step one foot into the band or both.
✓ Whatever feels most comfortable.
✓ Keep the core tight, glutes squeezed.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pull from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom.
✓ Shoulder blades protracted or spread.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Resistance Band
◼︎ Box or Chair
Play Video
PULL-UP TOP HOLD
3 SETS | 10 - 30 SECS
LEARN MORE
DESCRIPTION
Pull-Up Top Holds are a great way of increasing your pulling strength and a different type of variation of our hanging.
EXERCISE TIPS
✓ Jump into the top position of a Pull-Up.
✓ Hold top position.
✓ Squeeze the shoulder blades together.
✓ Pull the elbows back hard.
✓ Keep the core tight, glutes squeezed.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
◼︎ Box or Chair
Play Video
BOX L PULL-UP
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
Box L Pull-Up, we are back to pulling in the vertical plane, again and again, we are beginning to increase the load and move closer to pulling our full body weight.
EXERCISE TIPS
✓ Using a similar set up as the Assisted Pull-Up.
✓ The bar should be at chest level.
✓ You will have a box in front of you.
✓ When you are in a full hang, legs straight.
✓ Your feet should be at chest level.
✓ Starting in L-Sit decreases the amount of load.
✓ Core demand is high.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows.
✓ Squeeze your lat, lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom|
✓ Shoulder blades protracted or spread.
✓ Keep the core tight, glutes squeezed.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Box or Chair
Play Video
NEGATIVE PULL-UP
3 SETS | 4 - 10 REPS
LEARN MORE
DESCRIPTION
The Negative Pull-Up is the first time that we will be experiencing the full load of our body. We are much stronger in the eccentric phase of movements so this is where will begin to build our strength from.
EXERCISE TIPS
✓ Jump into the top position of a Pull-Up.
✓ Slowly lower yourself to the bottom position.
✓ Resist as hard as you can on the way down.
✓ Go as slow as you possibly can.
✓ Make sure to go all the way down.
✓ Fully locked out in the bottom position.
✓ Keep the core tight, glutes squeezed.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
PHASE 6 | WORKOUT
MORE INFORMATION
DESCRIPTION
PHASE 6 Congratulations you have made it to the end of the program. Today should be that glorious day where you achieve your first ever Pull-Up make sure that you fully activate the lats during the pulling phase and use 100 percent intensity.
(1) PULL-UPS
3 SETS | 8 – 12 REPS
(2) HANGING HIP TAPS
3 SETS | 4 – 10 REPS
(3) BANDED PULL-UPS
3 SETS | 6 – 12 REPS
(2) PULL-UP TOP HOLD
3 SETS | 4 – 10 REPS
EQUIPMENT
◼︎ Rings
◼︎ Pull-Up Bar
◼︎ Barbell
◼︎ Box or Chair
Play Video
PULL-UPS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
You have made it to the end of the program. Achieving your first Pull-Up is a great moment in your training life. It is one of the foundations that will unlock harder movements you are on your way to a level of Bodyweight mastery.
EXERCISE TIPS
✓ Grab the bar slightly wider than shoulder-width.
✓ Start in a full dead hang.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Keep the core tight, glutes squeezed.
✓ Slowly lower back to the starting position.
✓ Arms are fully straight at the bottom.
✓ Shoulder blades protracted or spread.
✓ You made it.
✓ Getting your chin over the bar feels great.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
HANGING HIP TAPS
3 SETS X 4 - 10 REPS
LEARN MORE
DESCRIPTION
Hanging Hip Taps is the last in our hanging series. This is a significant jump in intensity and will be our first go at hanging with one arm. Hanging by one arm is a different beast as suddenly you will need to stabilise the shoulder a lot more and also prevent any rotation. It is amazing for stretching out the shoulder region
EXERCISE TIPS
✓ Hang with both arms in a dead hang.
✓ Carefully release one hand from the bar.
✓ Reach down and tap your hip.
✓ Return to a two-armed hang
✓ Repeat on the other side.
✓ Keep the core tight, glutes squeezed.
✓ Hanging by one arm is hugely demanding.
✓ Take it slowly.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
BANDED PULL-UP
3 SETS | 6 - 12 REPS
LEARN MORE
DESCRIPTION
Banded Pull-Ups are our first attempts at actually trying the full movement. We are going to be using bands to provide some assistance. Even though we know that bands have their drawbacks like providing variable assistance throughout the range. They have their place and when used with other exercises can become another step on the path. It is important to use a band that does not provide too much assistance as this can be counterproductive. Use one that allows you to just complete the assigned reps with maybe a couple of reps in the tank.
EXERCISE TIPS
✓ Attach a band to either a Rig or a Pull-Up Bar.
✓ Make sure to have the correct level of assistance.
✓ Step one foot into the band or both.
✓ Whatever feels most comfortable.
✓ Keep the core tight, glutes squeezed.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pull from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom.
✓ Shoulder blades protracted or spread.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Resistance Band
◼︎ Box or Chair
Play Video
PULL-UP TOP HOLD
3 SETS | 10 - 30 SECS
LEARN MORE
DESCRIPTION
Pull-Up Top Holds are a great way of increasing your pulling strength and a different type of variation of our hanging.
EXERCISE TIPS
✓ Jump into the top position of a Pull-Up.
✓ Hold top position.
✓ Squeeze the shoulder blades together.
✓ Pull the elbows back hard.
✓ Keep the core tight, glutes squeezed.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
◼︎ Box or Chair
Play Video
PULL-UPS
3 SETS | 8 - 12 REPS
LEARN MORE
DESCRIPTION
You have made it to the end of the program. Achieving your first Pull-Up is a great moment in your training life. It is one of the foundations that will unlock harder movements you are on your way to a level of Bodyweight mastery.
EXERCISE TIPS
✓ Grab the bar slightly wider than shoulder-width.
✓ Start in a full dead hang.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pulling from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Keep the core tight, glutes squeezed.
✓ Slowly lower back to the starting position.
✓ Arms are fully straight at the bottom.
✓ Shoulder blades protracted or spread.
✓ You made it.
✓ Getting your chin over the bar feels great.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
HANGING HIP TAPS
3 SETS X 4 - 10 REPS
LEARN MORE
DESCRIPTION
Hanging Hip Taps is the last in our hanging series. This is a significant jump in intensity and will be our first go at hanging with one arm. Hanging by one arm is a different beast as suddenly you will need to stabilise the shoulder a lot more and also prevent any rotation. It is amazing for stretching out the shoulder region
EXERCISE TIPS
✓ Hang with both arms in a dead hang.
✓ Carefully release one hand from the bar.
✓ Reach down and tap your hip.
✓ Return to a two-armed hang
✓ Repeat on the other side.
✓ Keep the core tight, glutes squeezed.
✓ Hanging by one arm is hugely demanding.
✓ Take it slowly.
EQUIPMENT
◼︎ Pull Up Bar or Gymnastic Rings
Play Video
BANDED PULL-UP
3 SETS | 6 - 12 REPS
LEARN MORE
DESCRIPTION
Banded Pull-Ups are our first attempts at actually trying the full movement. We are going to be using bands to provide some assistance. Even though we know that bands have their drawbacks like providing variable assistance throughout the range. They have their place and when used with other exercises can become another step on the path. It is important to use a band that does not provide too much assistance as this can be counterproductive. Use one that allows you to just complete the assigned reps with maybe a couple of reps in the tank.
EXERCISE TIPS
✓ Attach a band to either a Rig or a Pull-Up Bar.
✓ Make sure to have the correct level of assistance.
✓ Step one foot into the band or both.
✓ Whatever feels most comfortable.
✓ Keep the core tight, glutes squeezed.
✓ Depress and rotate the scapula down.
✓ You should feel your lats engage.
✓ Pull from the elbows squeeze your lats.
✓ Lift your chin over the bar.
✓ Slowly lower back to the starting position.
✓ The arms are fully straight at the bottom.
✓ Shoulder blades protracted or spread.
✓ We encourage people to alternate grips.
✓ Swapping between overhand and underhand.
✓ And if you are adventurous a mixed grip.
EQUIPMENT
◼︎ Pull Up Bar or Barbell
◼︎ Resistance Band
◼︎ Box or Chair
Play Video
PULL-UP TOP HOLD
3 SETS | 10 - 30 SECS
LEARN MORE