Pull Up Program Series 1, Class 15: Infinity Band
Pull Up Program, Series 1: Spring Fever
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5m 40s
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
Interval Sets
30 seconds on, 15 seconds transition x4 rounds:
1. wall plank with shoulder taps
2. side plank with elevated leg and hip dips
*switch sides each round
3. hanging leg raise single side
*switch sides each round
4. seated press to eccentric pull down rounds 1+3, seated alternating halos rounds 3+4
Banded Eccentric Sets: aim to go down as slowly as possible, with up to a 10 second count. Rest 60 second-2 minutes between rounds.
x4 rounds:
0-1 pull ups: x3 eccentric pull ups, using a band to get up to the bar
2-3 pull ups: x4 eccentric pull ups, option to jump or use a band to get to the bar
4+ pull ups: x5 eccentric pull ups, using a strict pull up unassisted to get to the bar
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