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Pull Up Program Series 1, Class 13: Gold Chain

Pull Up Program, Series 1: Spring Fever • 13m

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, x1 light to moderate kettlebell or dumbbell, medium band

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40 seconds on, 20 seconds transition, x2 rounds:

1. farmer's march left side only with 5 second hold as you move between sides
2. floor snow angels with one leg straight+ 1 inch from the floor (switch sides second round)
3. seated halo alternating sides
4. scapular push ups x5, then slow shoulder taps for remaining time

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Complete x4 rounds, resting 30-60 seconds between movements as needed; rest at least 60 seconds after each full round.
1. x8-10 biceps curl kettlebell, dumbbell or band
2. x6-10 half kneeling halo to chop left, kettlebell or dumbbell
3. x15 single arm vertical band pulls (switch sides each round)
4. x6-10 half kneeling halo to chop right, kettlebell or dumbbell

Strict Pull Up Sets: x5
0-1 reps: banded eccentric x1 rep
2-3 pull ups: x5 sets of x2-3 reps, resting 60 seconds-2 minutes after each set
4+ pull ups: x5 sets of -2 below max set, resting 60 seconds-2 minutes after each set

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