Kipping Bar Muscle Up Strength Base Program
No Rush Training
Functional FitnessReady to set yourself up for succes in working towards your first Kipping Bar Muscle Up?
This 8 week strength focused program is designed to help you get the strength base you need for Kipping Bar Muscle Ups.
With structured 30 minute sessions, you will built the foundation, power and control needed to make Bar Muscle Up practice feel smoother and less frustrating.
Ready to get confident for your Bar Muscle Up practice?
What you'll get:
✅8 weeks of two 30 minute training sessions per week with detailed coach's notes & example videos of the exercises that you can add on to your current training ✅Improvement of your straight arm pulling strength, hip power & bar muscle up kip swing timing ✅ Access to ask questions and send me videos through e-mail to check your form
If you've ever felt like your Bar Muscle Ups are just a "Big Chest To Bar", or you feel like you have no clue how to build the right strict strength, then this program is for you!
Conditioning
A
Warm Up BMU
2-3 rounds 1 min of cardio 10-30 seconds of a hollow hold (make sure your lower back stays glued to the ground at all times!) 10-30 seconds of a superman hold (keep your legs as straight as possible) 6/6 twisting seated single arm row (you can do this with a band or with a cable machine. really reach forward and then twist back as you pull. should feel juicy for your upper back!) 15 seconds banded external rotation hold + any other warm up stuff you like to do! this is just a suggestion :)
B1
Negative Ball Up
4 x 3
B2
Strict Ball-Up
4 x 2
C
Candlestick
4 x 8
D
BMU Jump In
3 x 3
Conditioning
A
Warm Up BMU
2-3 rounds 1 min of cardio 10-30 seconds of a hollow hold (make sure your lower back stays glued to the ground at all times!) 10-30 seconds of a superman hold (keep your legs as straight as possible) 6/6 twisting seated single arm row (you can do this with a band or with a cable machine. really reach forward and then twist back as you pull. should feel juicy for your upper back!) 15 seconds banded external rotation hold + any other warm up stuff you like to do! this is just a suggestion :)
B1
Negative Ball Up
4 x 3
B2
Strict Ball-Up
4 x 2
C
Russian Push Up
3 x 6
D
Hanging L-Sit
3 x 0:30
Elisa Bandstra
Gymnastics nerd by day, real nerd by night. You might think she was an ex-gymnast that turned into a coach, but that couldn't be more wrong! Elisa struggled a lot with her own Gymnastics when she came into the Functional Fitness space, but this has given her a big toolkit in finding out what works, why it works and when to do certain drills!
Make muscle-up drills feel smooth instead of chaotic. Feel strong and in control.
Get Kipping Bar Muscle Up Strength Base Program