Pull Up Program Series 1, Class 10: Rule of 5's...
Pull Up Program, Series 1: Spring Fever
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7m 6s
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 bar, x2 moderate to heavy kettlebells, x1 moderate to light kettlebell
Program:
Set a timer for 5 minutes and complete the following:
x5 pry squat biceps curls
x5 front push goblet squats
x5 scapular push ups
x5 single leg raises left and right on the bar
x5 rounds total, resting 1-2 minutes between sets and as much time as needed to feel fresh between movements:
x5 heavy double racked or goblet hold squats, with a 2 second hold in the bottom position
x5 hollow hold presses left and right
x5 half kneeling halos left and right side
*right leg forward, bell spins to the right ear for 5 reps, then complete the same motion with left leg forward, bell spinning to the left ear.
Chin Up Sets:
0-1 chin ups (only the above)
2-3 chin ups:
x5 sets of x2-3 reps, resting 60 seconds-2 minutes after each set
4+ chin ups: x5 sets of x3-5 reps set, resting 60 seconds-2 minutes after each set"
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Equipment Recommendations:
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Pull Up Program Series 1, Class 12: ...
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Class Type: partial videoEquipment Recommendations:
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Pull Up Program Series 1, Class 13: ...
Trainer: Lacee
Duration: 20-30 minutes depending on rest breaks
Class Type: partial videoClass 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,...
