Momentum Performance Training
The ultimate pull up starter is a 4 week program for those looking to perform their first body weight pull up. The program will focus on perfecting your pull up technique, building upper body and core strength, and bulletproofing your shoulders by building appropriate movement technique.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Prone Y's, T's
2 x 20
A2
Sphinx pose
2 x 10
B1
Banded Scapular Depressions
2 x 10
B2
Child's Pose Rock Back
2 x 10
C
Eccentric Only Pull up
4 x 5
D
Banded Lat Pull Down
3 x 15
E1
Reverse Bicep Curl
2 x 15
E2
Forearm Wall Slide w/ OH Shrug
2 x 15
A1
Downward Dog
2 x 10
A2
Hollow Hold
2 x 0:30
B1
Banded SA Lat row
2 x 30
B2
Thoracic Spine Mobility - Lax Ball
2 x 15
C
Banded Pull Up's
4 x 15
D1
Standing Arnold Press
3 x 12
D2
Dead Hang
3 x 1:00
D3
Banded Lat Pull Down
3 x 15
A1
Lu Raises
2 x 15
A2
Prone Y's, T's
2 x 20
A3
Scapular Push Up
2 x 10
B1
Band Face Pull
3 x 20
B2
GHD Hollow hold
3 x 0:30
B3
DB Bicep Curls
3 x 15
B4
Back Bridge - Supine
3 x 1:15
C
Plank
8 x 0:15
Nathan Tieppo
Head of S & C Momentum Performance Training. Building Better Athletes since 2005
