Pull Up Program Series 1, Class 18: Everlasting Gobstopper
Pull Up Program, Series 1: Spring Fever
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9m 28s
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 moderate weight bell, x1 medium band, x1 heavy bell for goblet squats
x1 round:
1. x5 superman raises with 5 second hold at the top
2. x10-20 beast plank thigh taps left side
3. dead bug with wall x5 left and right with 5 seconds hold in the out position each side
4. hollow leg raises x10 (bent or straight legs)
x8-10 rounds:
x3 goblet squats
*rate of perceived effort: 8 out of 10
x3 strict overhead presses left and right sides with eccentric pull down
*rate of perceived effort: 7 out of 10
x amount of appropriate chin up reps listed below
Chin Up Sets:
0-1 chin ups: x1 banded chin up with eccentric lower
2-3 chin ups: x2 reps
4+ chin ups: x3-4 reps
*rest 60 seconds-2 minutes as needed after chin up reps"
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