The Pull Up Program
Meghan Sak-Ocbina
General FitnessThe strict pull up is undeniably one of the toughest bodyweight strength exercises. It's a daunting task and can be difficult to reverse-engineer how to navigate working towards!
Written by a Doctor of Physical Therapy and Strength and Conditioning coach, this program is designed to lay a strong foundation and incrementally progress you towards a strict pull up.
This program is a blend of foundational core and grip strengthening, pull up skill work, and strategically-programmed corrective and recovery exercises that allows you to attack your weaknesses and turn them into strengths.
If you have a goal of hitting your first strict pull up, OR you just want to dial in your current pull up form... this program is for you!
Prep
A
PUP - Month 1 Prep
2-3 rounds, depending on your readiness today: - Modified serratus plank w reaches x 8 each side: Begin on knees and elbows, feet about hip width apart. Tuck your tailbone and press floor away with forearms, then alternate reaching one arm forward. Make sure the body stays still, supporting shoulder blade stable as you reach! - Supinated tall kneeling pullover x 8: Ribcage stacked over pelvis, palms up, keep elbows just a bit soft as you move from your armpits! - Seated Wall angel x 8: Ideally your back is flat against the wall, but if you need to start with hips away, that's ok! Hand, wrist, elbow, shoulder, and ribcage against the wall, draw a "wall angel" as you reach up along the wall.
B
Scapular CARs
1 x 8
C1
Rope face pull
3 x 12
C2
Squat pull up
3 x 6
D
Farmers Walk (Marching)
3 x 1:00
E
Wrist flexor stretch
1 x 6 @ 10
Prep
A
PUP - Month 1 Prep
2-3 rounds, depending on your readiness today: - Modified serratus plank w reaches x 8 reaches each side: Begin on knees and elbows, feet about hip width apart. Tuck your tailbone and press floor away with forearms, then alternate reaching one arm forward. Make sure the body stays still, supporting shoulder blade stable as you reach! - Supinated tall kneeling pullover x 8: Ribcage stacked over pelvis, palms up, keep elbows just a bit soft as you move from your armpits! - Seated Wall angel x 8: Ideally your back is flat against the wall, but if you need to start with hips away, that's ok! Hand, wrist, elbow, shoulder, and ribcage against the wall, draw a "wall angel" as you reach up along the wall.
B
Scapular CARs
1 x 8
C1
Hardstyle plank
3 x 1
C2
Machine assisted pull up
3 x 8
D
Tempo Lat Pulldown
3 x 8
E
Wrist flexor stretch
1 x 6 @ 10
Prep
A
PUP - Month 1 Prep
2-3 rounds, depending on your readiness today: - Modified serratus plank w reaches x 8 reaches each side: Begin on knees and elbows, feet about hip width apart. Tuck your tailbone and press floor away with forearms, then alternate reaching one arm forward. Make sure the body stays still, supporting shoulder blade stable as you reach! - Supinated tall kneeling pullover x 8: Ribcage stacked over pelvis, palms up, keep elbows just a bit soft as you move from your armpits! - Seated Wall angel x 8: Ideally your back is flat against the wall, but if you need to start with hips away, that's ok! Hand, wrist, elbow, shoulder, and ribcage against the wall, draw a "wall angel" as you reach up along the wall.
B
Scapular CARs
1 x 8
C1
Pull Up Negatives
3 x 3
C2
Scap Pulldown
3 x 8
D
Wrist flexor stretch
1 x 6 @ 10
Meghan Sak-Ocbina
With 10+ years of coaching experience, Meghan is a Doctor of Physical Therapy, Certified Athletic Trainer, Certified Strength and Conditioning Specialist, and former NPC bikini competitor.
If you're ready to FINALLY hit that goal of your first strict pull up, develop a better understanding of your body, and tap into a supportive, like-minded community... what are you waiting for!?
Get The Pull Up Program
