Superfly Performance
Gymnastics, General Fitness, Functional Fitness
Coach
Adrian Jourdan
So you've finally done your first few pull ups! Congrats!
Time to really step it up.
Now to get from 2-3 pulls ups to 8-10+
This is a super simple but effective progressive overload program. All reps should be completed strict, with the best for possible, and start from a full dead hang.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Pull up bar
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
Circuit
A
5 Push Ups 5 Scap Pull Ups 10 Rollovers 10 Open Book Stretches 3 rounds
B
Pull-Up
4 x MAX
Tuesday
Week 1 Day 3
Circuit
A
5 Push Ups 5 Scap Pull Ups 10 Rollovers 10 Open Book Stretches 3 rounds
B
Pull-Up
4 x MAX
Thursday
Week 1 Day 5
Circuit
A
5 Push Ups 5 Scap Pull Ups 10 Rollovers 10 Open Book Stretches 3 rounds
B
Pull-Up
4 x MAX
More from Superfly Performance
teams
programs
