Bambu Training
Functional Fitness, Functional Training, Strength & Conditioning, Bodybuilding, General Fitness, Gymnastics, Other, Academic, Women's Training, Obstacle Course Racing, Law Enforcement, Tactical / Military, Personal Training1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warm Up: 3 rounds Prone Shoulder Swimmers x 6 Banded Face-Pulls x 15 Dead Hang Practice (Gymnastics Grip) x 15-20s Gymnastics Grip: When gymnasts train pull-ups or bar work, they use what’s called a “gymnastics grip”, where the bar sits deep in the palm, not just in the fingers. The thumb wraps around the bar to lock the hand in place, creating a strong, stable base. Practicing this grip early on builds a foundation of strength and endurance in your hands and forearms, crucial for your first pull-up and every one after that.
B
Scapular Pull-up: Beginner Pull-Up Program
3 x 10
C
Eccentric Pull-Up: Beginner Pull-Up Program
3 x 5
D
Barbell Inverted Row: Beginner Pull-Up Program
3 x 12
E
Dumbbell 3-Point Row: Beginner Pull-Up Program
3 x 12
F
Active Hang: Beginner Pull-Up Program
Circuit
A
Warm Up: 3 rounds Cat Cow x 6 Scap Push Ups x 15 Dead Hang Practice (Gymnastics Grip) x 15-20s Gymnastics Grip: When gymnasts train pull-ups or bar work, they use what’s called a “gymnastics grip”, where the bar sits deep in the palm, not just in the fingers. The thumb wraps around the bar to lock the hand in place, creating a strong, stable base. Practicing this grip early on builds a foundation of strength and endurance in your hands and forearms, crucial for your first pull-up and every one after that.
B
Foot Assisted Pull-Up: Beginner Pull-Up Program
3 x 12
C
Seated Cable Row: Beginner Pull-Up Program
3 x 12
D1
Supinated Lat Pull-Down: Beginner Pull-Up Program
3 x 12
D2
Cable Hammer Curl: Beginner Pull-Up Program
3 x 15
E
Forearm Plank
