Bells Up Pull Up Program, Series 1: Spring Fever

Bells Up Pull Up Program, Series 1: Spring Fever

The Bells Up Pull Up Program is for those looking to get their first pull up, or increase their current rep max. Through 20-30 minute sessions, we build off bar strength as well as learn technique cues to make vertical pulling come together. This program can be combined with Bells Up kettlebell programs, or anything else, replacing warm ups.

As with out other programs, you will repeat class in set of x4 (EX: do classes 1-4, then repeat 1-4 before moving on to 5).

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Bells Up Pull Up Program, Series 1: Spring Fever
  • Pull Up Program, Series 1, Class 1: Pull A Fast One

    Duration: 30 minutes
    Trainer: Lacee
    Video Type: Full Video

    Welcome to class #1 in our Spring 2021 pull up program! It doesn't matter if you have zero pull ups or over five, this program will help you build a strong practice on the bar.

    Please follow each class to the best of your ability; ther...

  • Pull Up Program, Series 1, Class 2: Bar Star

    Duration: 30 minutes
    Trainer: Lacee
    Type: Full Video

    Equipment:
    x1 light kettlebell or dumbbell
    pull up bar

    x4 rounds:
    40 seconds on, 20 seconds transition:
    1. active bar hang
    2. body saw
    3. sideways crawl, 3-4 paces left and right
    4. half kneeling triceps extensions

    Bar Work:
    x4-5 rounds of ...

  • Pull Up Program, Series 1, Class 3: Bands That Make Her Dance

    Trainer: Lacee
    Duration: 20-30 minutes
    Class Type: Partial Video

    Class three brings out a band and gives your abs something to talk about...

    Equipment Recommendations: x1 medium to light band, x2 moderate weight kettlebells or dumbbells. pull up bar

    Program:
    30 seconds on, 15 seconds rest x4 r...

  • Pull Up Program, Series 1, Class 4: Straight Up, Now Tell Me

    Trainer: Lacee
    Duration: 30+ minutes including rest break variation
    Class Type: Partial Video

    A strong finish to the first week of programs bar work and overhead strength. In every session, we'll discuss little bits of technique that help build pull ups off the bar. Today: listen to what your st...

  • Pull Up Program Series 1, Class 5: Pack a Heavy Suitcase

    Trainer: Lacee
    Duration: 18-30 minutes depending on rest breaks
    Class Type: partial video

    If you can hold heavy things, you can move your own weight. Today's session incorporates carries, bar work and strict pull ups sets. Please pay special attention to modifications based on level.

    Equipme...

  • Pull Up Program Series 1, Class 6: Boyfriend Jeans

    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 r...

  • Pull Up Program Series 1, Class 7: I'm with the Band

    Trainer: Lacee
    Duration: 25 minutes
    Class Type: partial video

    Banded or un-banded eccentrics to build strength. After a bodyweight and bell warm up, we focus on slow pulls at the bar.

    Program

    "Interval Sets

    30 seconds on, 15 seconds rest x2 rounds (8 minutes total):
    1. baby turkish get up ...

  • Pull Up Program Series 1, Class 8: Sporty Spice

    Trainer: Lacee
    Duration: 22-30 minutes depending on rest breaks
    Class Type: partial video

    As if you thought carrying big bells couldn't be any more fun: today we double it. Today's session works the posterior chain with a blend of weight and the bar.

    Program

    Double Carry Sets
    60 seconds each ...

  • Pull Up Program Series 1, Class 9: Kiss My Biceps, Stud...

    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 ...

  • Pull Up Program Series 1, Class 10: Rule of 5's...

    Trainer: Lacee
    Duration: 12-20 minutes
    Class Type: partial video

    The only thing you need to know to complete Class 11 is how to count to five; we have you covered on the rest! Join Lacee for rep counts of front loaded squats and halos, mixed with chin up on the 5's.

    Equipment Recommendations:
    ...

  • Pull Up Program Series 1, Class 11: Crazy Uncle

    Trainer: Lacee
    Duration: 25 minutes
    Class Type: partial video

    Eccentrics for your unique self. Grab a band and have a little fun getting creative with a wall today. We can make anything a prop because we're the good kind of crazy...

    Equipment Recommendations:
    pull up bar, x1 medium band, x1 m...

  • Pull Up Program Series 1, Class 12: Left foot, Right Foot, Levitating...

    Trainer: Lacee
    Duration: 22-30 minutes depending on rest breaks
    Class Type: partial video

    Equipment Recommendations:
    x1 moderate kettlebell or dumbbell, pull up bar, x1 medium band

    Anti-rotation lunges will have you walking on air (and working your abs). Today is all about sneaky core work and ...

  • Pull Up Program Series 1, Class 13: Gold Chain

    Trainer: Lacee
    Duration: 20-30 minutes depending on rest breaks
    Class Type: partial video

    Class 13 layers accessories to complete the outfit: variations are added from last week's program, along with eccentric banded pull ups for those with 0-1 pull ups.

    Equipment Recommendations: pull up bar,...

  • Pull Up Program Series 1, Class 14: Picture Pull-fect

    Full Description:
    Trainer: Lacee
    Duration: 12-20 minutes
    Class Type: partial video

    Class 14 is a dream: an anti-rotation EMOM dream. Bring a moderate to heavy bell to the bar for a mini-session that works the abs through stabilization and strength movements.

    Equipment Recommendations: x1 pull...

  • Pull Up Program Series 1, Class 15: Infinity Band

    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

    Inte...

  • Pull Up Program Series 1, Class 16: Mixed Nuts, Unsalted

    Trainer: Lacee
    Duration: 22-30 minutes depending on rest breaks
    Class Type: partial video

    Mixed grip chin ups are back, with a half step for beginners. Bring a band and bring a bell for a new variation of lat pull downs to add to your overhead lunge and chin up practice.

    Equipment Recommendatio...

  • Pull Up Program Series 1, Class 17: Mini Skirt

    Trainer: Lacee
    Duration: 20-30 minutes depending on rest breaks
    Class Type: partial video

    Class 17 welcome our first mini test! No fear, this is one step of the journey and only a measure of where you're at today. Relax, do your best and have fun! Pull ups are easier with a smile and a booty squ...

  • Pull Up Program Series 1, Class 18: Everlasting Gobstopper

    Trainer: Lacee
    Duration: 12-20 minutes
    Class Type: partial video

    Bring a band, bring a bell and continue building off-bar core strength with goblet squats and presses. Today, we move slow through eccentrics, adding an eccentric pull down to strict presses.

    Equipment Recommendations: x1 moderat...

  • Pull Up Program Series 1, Class 19: Molasses in January

    Trainer: Lacee
    Duration: 25-30 minutes
    Class Type: partial video

    It's a double header of slow and steady, with another set of eccentric practice at the bar. Keep your band and light bell close for pull ups, halos and arm bars.

    Equipment Recommendations:
    pull up bar, x1 medium band, x1 light to ...

  • Pull Up Program Series 1, Class 20: Sir Mix A Lot

    Trainer: Lacee
    Duration: 22-30 minutes depending on rest breaks
    Class Type: partial video

    Mixed grip chin ups are our end of week favorite: in today's session, we work the upper body with push presses and banded pull-aparts, followed by mixed grip rep sets.

    Equipment Recommendations: x1 pull u...

  • Pull Up Program Series 1, Class 21: The Big Chill

    Trainer: Lacee
    Duration: 30 minutes
    Class Type: Partial Video

    The last two weeks of your pull up program begins with a mini test! This time, it's chin ups vs. strict pull ups. No nerves, all smiles. Remember to pull the bar to you, look straight ahead, maintain a hollow body position and put on ...

  • Pull Up Program Series 1, Class 22: Take the Stairs

    Trainer: Lacee
    Duration: 20-30 minutes
    Class Type: partial video

    Descending rep ladders lead the way in today's total body session, which combines seated presses, single racked squats and pull ups.

    Equipment Recommendations: x2 moderate weight kettlebells or dumbbells, x1 optional medium band
    ...

  • Pull Up Program Series 1, Class 23: Sand Bar

    Trainer: Lacee
    Duration: 25 minutes
    Class Type: partial video

    Slow eccentrics make us stronger... Think of these movements like going for a lovely morning jog on the beach; sounds easy enough, then you feel muscles the next day you never knew you had.

    Equipment Recommendations:
    pull up bar, x1 ...

  • Pull Up Program Series 1, Class 24: It's just a little crush...

    Trainer: Lacee
    Duration: 22-30 minutes depending on rest breaks
    Class Type: partial video

    Your last official class in this cycle! You will complete class 24 ONLY ONCE. You will then repeat classes 21-23, followed by a 5 day rest break from pull ups. You will then test your rep max.

    If you are l...