GALASSO ATHLETICS
Bodybuilding, General Fitness, Weightlifting, Tactical / Military, Other, Adventure Race , Strength & Conditioning, GymnasticsWhether you're looking for your first pull-up, or your 50th-this program is designed to increase the strength of your pull-up potential.
This program has a wide variety of upper body pulling exercises, shoulder work, and core as a comprehensive way to build the pull-up muscles. Whether you're in a regular gym or a CrossFit gym-there are multiple options for each exercise-so depending on what equipment you have-we GOT you!
Each exercise has multiple ways to add intensity and weight-so athletes who already have strict pull-ups-you'll be adding weight/reps, and those of you just starting out-we're using assistance when needed.
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
3 sets: 15 banded pull-aparts 10 scap pull-ups 5 each shoulder Y T W
B
Banded Pull-up
3 x 0:30
C
Ring Rows
3 x 20
D
Single Arm Lat Pull-down
3 x 15
E
DB Bicep Curls
3 x 20
F
Plank
3 x 0:45
Prep
A
Warm-up -3WP
3 sets: 15 band pull-aparts 10 scap pull-ups 5 each shoulder Y T W
B
Eccentric Pull-up
4 x 5
C
Bent Over Rear Delt Fly
3 x 15
D
Ring Row with Pause at top
4 x 0:20
E
Banded Tricep Pushdown
3 x 20
Prep
A
Warm-up -3WP
3 sets: 15 band pull-aparts 10 scap pull-ups 5 each shoulder Y T W
B
Feet Elevated Inverted Row
3 x 15
C
Push-Up
3 x 15
D
Supinated Grip Barbell Row
3 x 15
E
Lat Pulldown
3 x 20
Finisher | Circuit
F
3-4 sets: 15 bicep curls - your choice 15 bench dips 50 leg flutters
Sam T.
Power Athlete Track
Verified Athlete"Vicky is easily the best trainer I’ve ever worked with. I walked in with a background of high school and collegiate athletics, including strength and conditioning work, but wasn’t sure what to expect. I was blown away - she puts a ton of effort into designing workouts that fit the needs of her athletes and every week brings variety and new challenges to meet my goals. In the last year I’ve gotten both leaner and stronger than I’ve ever been, all with improved range of motion - a win, win!"
Taylor B
Strength Athlete
Verified Athlete"Deciding to start personal training with Vicky was one of the best investments I’ve made in myself. Her programming is tailored to my weaknesses, and keeps me pushing hard week after week. I have made considerable progress with her programming, plus having her encouragement and guidance every step of the way has been priceless. I feel stronger, happier and more confident"
Charlotte T
At-Home Training
Verified Athlete"Working out with Vicky has changed how I live my life! I've done both personal training and her online group and they're wonderful. She's a highly skilled professional and really excels at challenging you while understanding how to make sure you're safe and productive according to your own needs. I can't recommend Vicky and Galasso Athletics highly enough."
Joshua G
At-Home Training
Verified Athlete"Vicky's programs saved 2021 for me. Starting with the home-based strength programming she offered, I was able to maintain motivation and fitness as I stayed away from the gym at the height of the pandemic. The movements were adaptable to what I was able to do with limited space and equipment, and structured in such a way they complemented one another and facilitated maintenance and growth over time."
