#pullupprogram — Public Fediverse posts

Pull up program part 2 - week 1 - day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Pull up, baby - 10 rounds:
- 3 box finishing pull ups
- rest as needed (+-1min)

Part 2: Hold on, baby - 4 rounds:
- 10s top of pull up hold
- 60s rest

And then I guided a yoga nidra practice for my TT & went on a walk with @jan :D

#PullUpProgram #FitnessGoals #Fitness #GymLife #fitodon #YogaNidra

#PullUpProgram Week 6 day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Grip & hold: 5 rounds
- 35m farmer's carry
- 20" arch hold
- 20" bar hang

Modified pull ups & holds: 4 rounds
- Max effort chin over bar hold (did half supinated, half pronated)
- 8 toe assisted pull ups
- 1 min rest

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PullUpProgram Week 6 day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Hold up: 4 rounds
- Max effort top of bar hold (use a TINY bit of foot assist to get past 5 seconds)
- 30-60" rest

Banded pull ups: 12 rounds
- 2 banded pull ups (one thickness down, yesh!)
- 30-60" rest

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PullUpProgram Week 5 day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Pull baby, pull! 10 rounds
- 3 box finishing pull ups
- rest as needed

Hold baby, hold! 4 rounds
- 8-10 sec top of pull up hold (use toes on box if needed)
- rest as needed

This after teaching a frigging cold yoga class at the Crossfit gym this morning.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga #CrossFit #YogaForCrossfit

#PullUpProgram week 5 day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Hang on: 5 Rounds
- 10" Top of Pull Up Hold *use tiny bit of legs if needed
- 20-40" Active Bar Hang
- 60" rest

Holy core, batman! 3 rounds
- 12 Lat Pull in Hollow
- 24 Weighted Russian Twists
- 12 Toes Assisted Pull Ups

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PullUpProgram Week 5 day 2 (revamped) is also known as f*ck your arms

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Strength: 3 rounds
- 50s weighed plank (5 kg)
- 50s batwing hold (2x 5kg)
- 10 inverted rows (should have been 12, woops)

#PullUp #Fitness #FitnessGoals
#GymLife #Strength

#PullUpProgram Week 5 day 1 (revamped) is also known as f*ck your arms

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Modified pull ups & Holds: 4 rounds
- max effort top of pull up hold
- 10 toe assisted pull ups
- 60s rest

It's a great arm day! 3 rounds
- 10 DB reverse flys
- 10 BB bicep curls
- 10 DB lateral raises

Yep, it is a great arm's day. Tomorrow I might differ 😅

#PullUp #Fitness #FitnessGoals #GymLife #OuchMyArms #Strength #Strength

#PullUpProgram Week 8 day 4 (final day)

Warm up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Banded pull ups: 6 rounds
- 3-7 pull ups (managed 6 in the first round, and 4 the rest, with a heavy band - 82% body weight)
- rest as needed

This last day I managed to do controlled lowering with the band & resetting the scapulas properly before each pull up.

I also taught yoga to my crossfit band this morning, with some added challenges for them (warrior I to warrior III, side plank to wild thing, warrior II to half moon).

#PullUp #Fitness #FitnessGoals #Strength #StrengthTraining #GymLIfe

#PullUpProgram Week 8 day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Lat Love: 5 rounds
- 20 Banded Face Pulls
- 12 Banded Lat Pull Downs
- 8 Banded Lat Pull in Plank each side

Nearly done with the 8 week program. I have noticed so much improvement for my shoulders, it is amazing even if no strict pull up is achieved by the end.

#Fitness #FitnessGoals #PullUp #GymLife #Strength #StrengthTraining

#PullUpProgram Week 8 day 1

Warm up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

It's a spicy combination: 5 rounds
- 100 ft / 30m (heavy) farmers carry
- 20 dead bugs
- 10 prone Ys

Long day at the office, plus still not recovered from the weekend and the last two days at the office, this felt heavier than it should have. But still: done. 3 more days and this round of the program is finished.

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining #GripStrength #CoreTraining

#PullUpProgram Week 6 day 2

Warm up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead bug over head let down

Double trouble: 3 rounds
- 10 renegade rows e/s
- 10 scapullar pull ups

More (moar) core: 4 rounds
- 10 V-up complex: 1 v-up, 1 tuck-up, stretch each leg in tuck up
- 20 quadruped opposites

This after the workout that is removing silicone seals from a shower, and teaching (my first corporate) yoga class. Shot today :)

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining #CoreTraining