Pull V3

Beginning: Passive Hang

1 x 60s

Make it happen

A1: Chin Ups

3 x Max reps

Make sure you are nice and warm before starting. The aim here is to try and increase the number of reps each week. Start with 5 for each set. Then increase the next week. Success is just one extra rep per week!

The aim is to get chest to bar! Do not pike - keep a straight body-line or arched.

B1: Elevated Feet Ring Rows drop set to regular ring rows

3 x 6-8 reps

The set-up is a little odd but it will really get your back fired up! If this is too challenging go to a regular ring row.

Ring Row: Start with the rings around hip height. The closer your feet are to the anchor point for the rings, the more difficult. Allow your shoulders to go through the whole range of motion - focussing on squeezing the shoulder blades together at the top of each rep.

C1: WIDE Grip Pull Downs

3 x 10

GO WIDE GRIP NOW! Use whatever machine available to you. Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

D1: Biceps - continuous tension

3 x 45-60s

Keep tension in the bicep the whole time - don’t let them relax at the bottom of each rep. Try to work as close to failure as possible without losing good form.

D1: German Hang

3 x 30-60s

AUsing rings or a bar slowly sink your hips down to create a deep stretch in the shoulders. STAY ACTIVE the whole time, pushing the hands down into the rings or bar. To make this easier perform a German Sit.