Britta Rael
General Fitness, Women's TrainingPullup Foundations is a beginner-friendly, 8-week program designed specifically for women who want to feel stronger and more capable.
With just 2 focused sessions per week (~30 minutes each), you’ll progress from foundational strength work to your first real pull-up. This isn't about doing more, but about doing the right things, consistently.
Program Overview:
Mobility → Coordination → Strength → Skill → Pull-ups
-Smart, efficient workouts designed to fit into real life
-Built-in intensity guidance so you know exactly how hard to push
-A joint-friendly, durable approach to build upper body strength!
Perfect for beginners, rebuild phases, or anyone who’s been stuck at banded pull-ups for too long.
1 sessions per week
Must use App app to view and log training
Program Training
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
I coach holistically by addressing physical fitness, self-awareness, mental health, nutrition, and spiritual development. Credentials: RYT | CPT | EXOS | PN1 | RAD | AYI |SF I bike, climb, surf, handstand, and love to cook. Instagram @brittarael
