Pullup Foundations for Women
Britta Rael
General Fitness, Women's Training, GymnasticsOwn your first pull-up (and the strength that comes with it!)
Pull-Up Foundations is an 8-week program designed for women who want to get stronger, move better, and finally achieve their first pull-up—with a clear, intelligent approach.
Short training sessions (2x/week) follow a structured progression that builds strength, control, and confidence—without guesswork.
Why This Works This isn’t random training. It’s a system. Mobility → Coordination → Strength → Skill → Pull-Up
Each phase builds on the last—so you’re not just working harder, you’re progressing intentionally.
How You’ll Train Strength is a skill. You’ll practice it. Maximum integrity, not maximum failure. Graded intensities, making every rep intentional. Grip + core strength first. Balance tension with recovery for happy joints.
What You’ll Gain Your first pull-up! Stronger core and grip (the foundation most programs miss). Efficient, no-fluff workouts that fit your life A joint-friendly approach to upper body strength.
Who It’s For Women new to pull-ups or starting over. Anyone stuck using bands with no real progress. Rebuild phases after time off or injury. Athletes wanting a stronger upper body + core foundation
A1
Cat Cow
A2
Arm Circles
1 x 10
A3
Banded Lat Squeeze
1 x 10
A4
Hollow Hold
1 x 0:15
A5
Plank to Down Dog
1 x 10
B1
Scapuler Pull Up
2 x 8
B2
Deadbug w Band Pullover
2 x 8
C
Inverted Row
3 x 6
D
Concentric Hang Pull-Up
3 x 0:10
E
DB Bicep Curls
3 x 8
F1
Forearm Self Massage
2 x 0:30
F2
Lat/Posterior Shoulder Foam Roll
2 x 1:00
A1
Cat Cow
A2
Arm Circles
1 x 10
A3
Banded Lat Squeeze
1 x 10
A4
Hollow Hold
1 x 0:15
A5
Plank to Down Dog
1 x 10
B1
Seated Single Arm DB Palms Down Wrist Curl
2 x 10
B2
Seated Single Arm DB Palms Up Wrist Curl
2 x 10
C1
Alternating KB Gorilla Row
3 x 8
C2
Push Up to Down Dog
3 x 8
D1
Concentric Hang Pull-Up
2 x 0:20
D2
Inverted Row
3 x 8
E1
Side Lying Thoracic Breathing
2 x 1:00
E2
Kneeling Lat Stretch
2 x 0:30
Britta Rael Kfir
CYT Yoga Teacher, Yoga Alliance CPT Personal Trainer, American Council of Exercise XPS Sports Performance Specialist, EXOS AYI Senior AcroYoga Teacher, AcroYoga International YST Senior YogaSlacker Teacher, YogaSlackers RAD Mobility Practitioner, RadRoller PN1 Nutrition Coach, Precision Nutrition SF Bodyweight Coach, StrongFirst Ironman Athlete, Athletic Brewing Ambassador, Cyclist, Yogi
