Pull Up Program Series 1, Class 9: Kiss My Biceps, Stud...
Pull Up Program, Series 1: Spring Fever
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12m
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 place. Give your biceps a kiss and let's do this...
Equipment Recommendations: pull up bar, x1 light to moderate kettlebell or dumbbell, medium band
Program:
40 seconds on, 20 seconds transition, x2 rounds:
1. laying serratus activation
2. floor snow angels
3. single side racked march left
4. single side racked march right
Complete x4 rounds, resting 30-60 seconds between movements as needed; rest at least 60 seconds after each full round.
1. x8-10 biceps curl kettlebell, dumbbell or band
2. x6-10 half kneeling chop left, kettlebell or dumbbell
3. x10 beast plank pull throughs
4. x6-10 half kneeling chop right, kettlebell or dumbbell
Strict Pull Up Sets:
0-1 pull ups (only the above)
2-3 pull ups:
x5 sets of x2 reps, resting 60 seconds-2 minutes after each set
4+ pull ups: x5 sets of -2 below max set, resting 60 seconds-2 minutes after each set
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