Pull Up Program Series 1, Class 6: Boyfriend Jeans
Pull Up Program, Series 1: Spring Fever
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6m 58s
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 rest, or throughout the day. Rep matter, the amount of time it takes to do them does not.
Equipment Recommendations:
pull up bar, x1 moderate to heavy kettlebell, rolled up towel or broomstick
Program
20 seconds on, 10 seconds rest, x8 rounds:
hollow body hold, with towel or broomstick
*regression: bent knees
*progression: straight legs
20 seconds on, 10 seconds rest, x16 rounds:
odd number intervals: active bar hang
even number intervals: goblet squat
Strict Pull Up Sets:
0-1 pull ups (only the above)
2-3 pull ups:
2/2/2/2/1 set, resting 60 seconds-2 minutes after each set
4+ pull ups: 4/3/3/3/2, resting 60 seconds-2 minutes after each set
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