#PullUpProgram Week 4 day 1

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

Core & Shoulders: 4 rounds
- 10 banded lat pulls in hollow
- 30" weighed plank
- 20 banded face pulls

Modified pull up: 12 rounds
- 1 banded pull up (use as many bands as needed - did not have enough 😭 )
- 30-45" rest

So I'll try the banded pull ups tomorrow at the gym, I really need extra support.

#PullUp #Fitness #FitnessGoals #GymLife #Workout

#PullUpProgram Week 3 day 4

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

Core & Pulling: 3 rounds
- 6 bent over kettle bell rows e/a
- 45"-60" plank hold on hands
- 8 banded lat pull in plank e/a

Modified pull up: 8 rounds
- 4 toes assisted pull up
- 60" rest

#PullUp #Fitness #FitnessGoals #GymLife #Workout

#PullUpProgram week 3 day 3

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

Triceps - core - pulling: 4 rounds
- 8 triceps roll back (kneeling)
- 8 inverted rows
- 30" side plank, each side

And then finished with a 40 min vinyasa yoga class, sometimes the #YogaTeacher needs to be a #YogaStudent

#PullUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Yoga #YogaClass #Vinyasa

#PullUpProgram week 3 day 2

Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apparts
- 10 deadbug overhead let down (Increased the weight on these!)

Strength: 3 rounds
- 8/8 renegade rows (increased weight)
- 20" active hang
- 10 barbell bicep curl

Modified pull-up: 3x 10, rest 30"-45"

Today done in between meetings in a stupidly long working day

#PullUp #Fitness #FitnessGoals #GymLife #StrengthTraining

#PullUpProgram Week 3 day 1

Warm Up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 deadbug overhead let down

Core: 4 rounds
- 8 deadbugs
- 8/8 plank bring through
- 8 hollow rocks

Strength: 4 rounds
- 10 inverted row
- 10 prone Ys
- 10 banded lat pull down

My core is working, my lower back wasn't happy about the hollow rocks today though, not even partly tucked.

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

#PullUpProgram week 2 day 4

WarmUp: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug overhead let down

Triceps - Core - Pulling: 3 rounds
- 10 lat pull in hollow
- 30" weighed plank
- 15 banded face pull

Modified pull-up:
- 12x 3 modified pull ups

After teaching a 75' #YogaForCrossfit yoga class.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga

#PullUpProgram week 2 day 3

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

Core - triceps - pulling: 3 rounds
- 10 skull crushers
- 6/6 bent over KB heavy rows
- 30-45" chinese plank face up (or reverse plank)

And finished with a 30' yoga class for hips & hammies because I can ;)

#PullUp #Fitness #FitnessGoals #GymLife

#PullUpProgram Week 2 day 2

#WarmUp : 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug overhead let down

#Core : 3 rounds
- 10 prone Ys
- 16 weighed russian twists

Modified pull ups:
- 10x 4

If I don't get a pull up, at the very least I'm getting a well bracing core!

#PullUp #Fitness #FitnessGoals #GymLife

#PullUpProgram week 2 day 1

#WarmUp : 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 deadbug overhead let down

#Core : 3 rounds
- 20 quadruped opposites
- 30" plank hold (on hands)

#StrenghtTraining : 3 rounds
- 45" batwing hold
- 10 chest supported DB rows
- 10 lateral DB raises

To finish:
90' lawn mowing / weeding 😅

#PullUp #Fitness #FitnessGoals #GymLife

#PullUp Program week 1 day 4

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

Triceps - core - pulling: 3 rounds
- 10 triceps roll back
- 10 inverted rows
- 30" reverse plank hold

Modified pull up: 12x
- 2 mod pull up
- rest as needed

I decided to do this before the soreness from those 240 sit-ups/crunches hit me in full force.

And then went for a 5,34km walk.

#PullUpProgram #Fitness #FitnessGoals #GymLife

#PullUp program week 1 day 3

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

Core: 4 rounds
- 3 tuck crunches
- 20" arch hold

Biceps core & pulling: 3 rounds
- 8/8 renegade rows
- 20" active hang
- 10 bicep curls

#PullUpProgram #Fitness #GymLife #FitnessGoals

So I started to follow a #PullUp program this week.

Day 1:
Warm up: 3 rounds
- 1' thoracic foam roller
- 20 banded pull apart
- 10 dead big overhead let down

Core: 3 rounds
- 10 dead bugs
- 10 plank pull through
- 10 hollow rock

Pull-up
- 10x3 bent over row with 2" pause

Day 2:
Warm up: same as day 1

Upper back & pulling: 3 rounds
- 10 banded pull in plank
- 10 prone Y
- 10 banded lat pull down 2" pause

#Fitness #GymLife #PullUpProgram #FitnessGoals