Duration: 30 minutes
Trainer: Lacee
Video Type: Full Video

Welcome to class #1 in our Spring 2021 pull up program! It doesn't matter if you have zero pull ups or over five, this program will help you build a strong practice on the bar.

Please follow each class to the best of your ability; ther...

Duration: 30 minutes
Trainer: Lacee
Type: Full Video

Equipment:
x1 light kettlebell or dumbbell
pull up bar

x4 rounds:
40 seconds on, 20 seconds transition:
1. active bar hang
2. body saw
3. sideways crawl, 3-4 paces left and right
4. half kneeling triceps extensions

Bar Work:
x4-5 rounds of ...

Trainer: Lacee
Duration: 20-30 minutes
Class Type: Partial Video

Class three brings out a band and gives your abs something to talk about...

Equipment Recommendations: x1 medium to light band, x2 moderate weight kettlebells or dumbbells. pull up bar

Program:
30 seconds on, 15 seconds rest x4 r...

Trainer: Lacee
Duration: 30+ minutes including rest break variation
Class Type: Partial Video

A strong finish to the first week of programs bar work and overhead strength. In every session, we'll discuss little bits of technique that help build pull ups off the bar. Today: listen to what your st...

Trainer: Lacee
Duration: 18-30 minutes depending on rest breaks
Class Type: partial video

If you can hold heavy things, you can move your own weight. Today's session incorporates carries, bar work and strict pull ups sets. Please pay special attention to modifications based on level.

Equipme...

Trainer: Lacee
Duration: 12-20 minutes
Class Type: partial video

Short burst intervals done over and over; today is your chance to practice sweaty supersets of hollow body movements and bar work. Do your best to maintain form and tension and remember pull ups sets can be done all at once with r...

Trainer: Lacee
Duration: 25 minutes
Class Type: partial video

Banded or un-banded eccentrics to build strength. After a bodyweight and bell warm up, we focus on slow pulls at the bar.

Program

"Interval Sets

30 seconds on, 15 seconds rest x2 rounds (8 minutes total):
1. baby turkish get up ...

Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial video

As if you thought carrying big bells couldn't be any more fun: today we double it. Today's session works the posterior chain with a blend of weight and the bar.

Program

Double Carry Sets
60 seconds each ...

Trainer: Lacee
Duration: 20-30 minutes depending on rest breaks
Class Type: partial video

Class 9 is all about accessory work: the kind that works your upper bod muscles, not your outfit. It's important to build strong arms to protect elbows when learning pull ups and you've landed in the right ...

Trainer: Lacee
Duration: 12-20 minutes
Class Type: partial video

The only thing you need to know to complete Class 11 is how to count to five; we have you covered on the rest! Join Lacee for rep counts of front loaded squats and halos, mixed with chin up on the 5's.

Equipment Recommendations:
...

Trainer: Lacee
Duration: 25 minutes
Class Type: partial video

Eccentrics for your unique self. Grab a band and have a little fun getting creative with a wall today. We can make anything a prop because we're the good kind of crazy...

Equipment Recommendations:
pull up bar, x1 medium band, x1 m...

Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial video

Equipment Recommendations:
x1 moderate kettlebell or dumbbell, pull up bar, x1 medium band

Anti-rotation lunges will have you walking on air (and working your abs). Today is all about sneaky core work and ...

Trainer: Lacee
Duration: 20-30 minutes depending on rest breaks
Class Type: partial video

Class 13 layers accessories to complete the outfit: variations are added from last week's program, along with eccentric banded pull ups for those with 0-1 pull ups.

Equipment Recommendations: pull up bar,...

Full Description:
Trainer: Lacee
Duration: 12-20 minutes
Class Type: partial video

Class 14 is a dream: an anti-rotation EMOM dream. Bring a moderate to heavy bell to the bar for a mini-session that works the abs through stabilization and strength movements.

Equipment Recommendations: x1 pull...

Trainer: Lacee
Duration: 25 minutes
Class Type: partial video

Put a forever band on it and commit to eccentrics. Today's sessions continues core work, stability training and eccentric pull ups for all.

Equipment Recommendations:
pull up bar, x1 medium band, x1 light to moderate kettlebell

Inte...

Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial video

Mixed grip chin ups are back, with a half step for beginners. Bring a band and bring a bell for a new variation of lat pull downs to add to your overhead lunge and chin up practice.

Equipment Recommendatio...

Trainer: Lacee
Duration: 20-30 minutes depending on rest breaks
Class Type: partial video

Class 17 welcome our first mini test! No fear, this is one step of the journey and only a measure of where you're at today. Relax, do your best and have fun! Pull ups are easier with a smile and a booty squ...

Trainer: Lacee
Duration: 12-20 minutes
Class Type: partial video

Bring a band, bring a bell and continue building off-bar core strength with goblet squats and presses. Today, we move slow through eccentrics, adding an eccentric pull down to strict presses.

Equipment Recommendations: x1 moderat...

Trainer: Lacee
Duration: 25-30 minutes
Class Type: partial video

It's a double header of slow and steady, with another set of eccentric practice at the bar. Keep your band and light bell close for pull ups, halos and arm bars.

Equipment Recommendations:
pull up bar, x1 medium band, x1 light to ...

Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial video

Mixed grip chin ups are our end of week favorite: in today's session, we work the upper body with push presses and banded pull-aparts, followed by mixed grip rep sets.

Equipment Recommendations: x1 pull u...

Trainer: Lacee
Duration: 30 minutes
Class Type: Partial Video

The last two weeks of your pull up program begins with a mini test! This time, it's chin ups vs. strict pull ups. No nerves, all smiles. Remember to pull the bar to you, look straight ahead, maintain a hollow body position and put on ...

Trainer: Lacee
Duration: 20-30 minutes
Class Type: partial video

Descending rep ladders lead the way in today's total body session, which combines seated presses, single racked squats and pull ups.

Equipment Recommendations: x2 moderate weight kettlebells or dumbbells, x1 optional medium band
...

Trainer: Lacee
Duration: 25 minutes
Class Type: partial video

Slow eccentrics make us stronger... Think of these movements like going for a lovely morning jog on the beach; sounds easy enough, then you feel muscles the next day you never knew you had.

Equipment Recommendations:
pull up bar, x1 ...

Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial video

Your last official class in this cycle! You will complete class 24 ONLY ONCE. You will then repeat classes 21-23, followed by a 5 day rest break from pull ups. You will then test your rep max.

If you are l...