Ever wanted to be able to do a pull-up or more reps? Double tap and save this progression to practice 1-2x per week. Once you’ve mastered the first movement, move to the next movement and repeat!
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Workout details below. Swipe for more 👉
💪🏽 Seated Pull-ups: make sure that your booty is directly underneath the bar. Bend your hips & knees and focus on pulling up with your upper body. The great thing about this movement is that you can use your legs as little or as much as you need to assist you up. (4x10 reps)
💪🏽Assisted Pull-ups: you can use a machine or resistance bands for this. Make sure that you complete the full range of motion with every rep. Keep your body straight, contract your lats to pull yourself up as high as you can and drive your elbow down. (4x10 reps)
💪🏽Negative Pull-ups: your focus is the lowering phase (the eccentric portion). Jump up from the box or bench to get into the flex hang position and lower down as slowly as possible. (4x10 reps)
💪🏽Pull-up holds: pull-up yourself until your upper chest is level with the bar. Keep your chest out and squeeze your shoulder blades together. Now hold there 🔥 Do your best to hold for 5-10 seconds repeat 3-4x. Try to increase the amount of time each week. Once you master these try pull-ups!
⭐️Hanging Scapular retractions: Not a progression by these will help improve your scapulas range of motion, core engagement and prepare you for those pull-ups. (4x10 reps)
⭐️Lat Pulldown, Lat Pull-over & Bent Over Row: not a progression but these two exercises will help strengthen those same muscles you’ll need for pull-ups. (4x10 reps)
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