Momentum Performance Training

Coach
Nathan Tieppo

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.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Build strength to get your first pull up
Perfect your pull up technique.Bulletproof your shoulders. Build muscle in your upper body and arms. And gain core strength.
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 4

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

Friday
Week 1 Day 6

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

Ultimate Pull up Starter