Reaction Gymnastics

Functional Fitness, Gymnastics
Coach
Amy Fryt

Beginner level pull up program designed to supplement regular training. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Supplement your training
Designed to work alognside any current training you're doing in or outside the gym.
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All Levels
Felxibility within the program to make it challenging and appropriate for you!
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Progressive
Designed to build on each progression from week to week- adding difficulty as you build and develop strength!
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Pull-Up

Circuit

B

A. Max dead hang hold on bar; try not to use grips A1. 3 sets @ 75% of max hold from above. Rest as needed ex. 1:00 max hold, then complete 3 sets at 45 seconds

Circuit

C

B. Max Tall Plank Hold (straight arms, no forearms) B1. 3 sets @ 75% of max hold from above. Rest as needed

Circuit

D

C. 4 sets, resting as needed 12-15 Double DB Bent Over Row 8-10 SA DB Strict Press per arm 6-8 Push Up each with a :02 lower *use rep range to make it challenging but quality movement

Monday
Week 1 Day 2

Circuit

A

4 sets: :30 Single Arm KB Hold/ arm, heavy weight but unbroken on the hold (grip focus) 6-10 Ring Rows, :02 hold at top + :02 lower Max Hollow Body Hold, aim to accumulate :30 if possible *rest as needed between movements and sets. Enter your hollow body hold time.

Tuesday
Week 1 Day 3

Circuit

A

3 sets: 15 Rear Delt Raises, light 15-20 Banded Tricep Kick Backs *elbows tucked in, big squeeze at full extension 12-15 Banded Lat Pull Downs

Circuit

B

EMOM 9:00, no rep requirement, just quality within the minute M1. Max Chin Over Bar Hold, using box support if needed. M2. Supinated Barbell Row, empty bar. Take note of weight and reps for next week. M3. :30 Superman Hold

Beginner Pull Up Program