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Pull Up Program Series 1, Class 12: Left foot, Right Foot, Levitating...

Pull Up Program, Series 1: Spring Fever • 5m 12s

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 a chin up mix that keep things fresh.

Program
Carry Series: complete each carry on a running clock for 6 minutes, up to 60 seconds each movement before switching:

1. farmer's carry left side (heavy)
2. farmer's carry right side (heavy)
3. racked carry left side (moderate)
4. racked carry right side (moderate)
5. overhead carry left side (moderate)
6. overhead carry left side (moderate)

x4 rounds
40 seconds on, 20 seconds rest:
1. single side suitcase lunge left leg forward, bell in right hand
*moderate weight

2. single side suitcase lunge right leg forward, bell in left hand
*moderate weight

3. banded lat pull down (approx. x10-15)
*medium band

Chin Up Sets:
0-1 chin ups: the above only

2-3 chin ups:
mixed grip chin ups x2, switching grip after each rep, resting 60 seconds-2 minutes after each set

4+ chin ups ups: mixed grip chin ups x4, switching grip after each rep set, resting 60 seconds-2 minutes after each set

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