Pull Up 101

Calisthenics Warm Up

10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 5-8 strict chin ups 10 push ups

3 rounds 20 sec hollow hold 20 sec arch hold 10 sec hollow hang 10 sec arch hang 10 kip swings for height The goal of the skill section is to work on body awarness and movement pattern. Hollow hold: low back glued to the gorund, shoulders and feet lifted. If your low back starts to come up, tuck one or both knees into you chest. If you shoulders start to drop, reach your arms down by your sides. Arch hold: Arms by ears, feet together, toes pointed! Hang grip: thumb around the bar, choke up on your grip so your last little pinky knuckle is over the bar Kip swings: aggressive snap into hollow, relax through the arch.

3 rounds 10 lat activations with a 2 sec hold at the top of each rep 30-60 sec high plank hold 3 rounds 5 chin ups 8 anatomical push ups 3 rounds Max chin over bar hang with chin up grip Max push up hover with chest and thighs 2 inches off the floor The strength portion is CRUCIAL! Focus on quality movement. Always feel free to scale with a band as needed. Lat activations: maintain hollow, legs together, toes pointed High plank: protract shoulder blades (think scared cat), rotate elbow pits forward Chin ups: suppinated (reverse) grip. Maintain hollow by keeping feet in front, legs together and toes pointed. Anatomical push ups- Turning the hands backwards forces you to use the shoulders as the prime mover as opposed to the elbows. This reinforces proper movement pattern while building strength and body awarness. Chin over bar hang: make sure you record your time because we will be testing this again! Push ups: remember to lead with shoulders to keep forearms vertical. Do your best to maintain hollow.

Cool Down

1 min banded lat stretch/side 1 min shoulder extension stretch 1 min shoulder flexion stretch

Calisthenics Warm Up

10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 5-8 strict chin ups 10 push ups

3x5-8 kip to hand release Kip to hand release: This drill works the timing of the pull. It is also a great way to train the aggressive snap into hollow that is needed to create upward momentum.

3 rounds 30-60 sec relaxed hollow bar hang 30 sec planche plank hold 3 rounds 5 strict pull ups 8 push ups 3 rounds 8 strict toes to bar 8 dips Relaxed hollow hang: FULLY relaxed shoulders! Legs together, toes pointed ;) Planche plank hold: turn hands out to 45 degrees, protract shoulder blades (scared cat), lean as far forward as possible. The goal is to get the hands as close to the hips as possible. Strict pull ups: always keep toes in front. Pullin in an arch position is a bad habit that does not translate to proper movement patterns. Push ups: focus on QUALITY! Lean with the shoulders, forearms vertical, maintain hollow, chest and thighs touch the ground (no belly), full lockout at the top of each rep! Strict toes to bar: Keep toes in front of the vertical plane of the bar at all times. No swinging! Scale by lifting legs as high as possible. Control the negative to avoid swinging. Dips: you can use rings, parallel bars or a bench/chair. Make sure you lead with your shoulders and tuck your elbows in. Forearms should remain vertical. Aim for the lowest range of motion possible. Scale with a band as needed.

Cool Down

1 min banded lat stretch/side 1 min shoulder extension stretch 1 min shoulder flexion stretch

Calisthenics Warm Up

10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 5-8 strict chin ups 10 push ups

3x5-8 kip to mini pull + push away Kip to mini pull + push away: Now that we have the timing down, it's time to start learning how to link reps. Instead of releasing the bar, I want you to snap into your hollow and perform a 1/2 pull up. At the top of the pull up, it is very important to push AWAY from the bar. This will allow you to float nicely into your arch position and set you up for the next rep. Athletes that are new to kipping pull ups often struggle with the push away. They pull up and drop straight down. This causes them to lose all momentum and they have to start the kip swing over.

3 rounds 10-20 hanging grip switches 15 sec planche plank hold with 1 knee tucked in/side 3 rounds 8-12 ring rows 5 pseudo planche push ups 3 rounds Max chin ups Max push ups Hanging grip switches: let's work on some grip strength, coordination and accuracy! Each switch counts as one. Planche plank with one knee tucked in: same as our planche plank hold from day 2, but this time I way you to tuck one knee into your chest as tight as possible. Don't forget to continue leaning forward over your shoulders as much as possible! Ring rows: Full range of motion is key! Straight arms at the bottom, touch the rings to your chest at the top. Scale by walking your feet back. Scale up by elevating your feet. Pseudo planche push ups: Initiate the movement by leaning as far over your shoulders as possible. The goal is to get your hands as close to your hips at the bottom of the push up as possible. Protract the shoulders (round your upper back) at the top of each push up. Scale with a band around your waist as needed. Chin ups: feet forward, legs together, toes pointed. Scale with a band as needed. Record your numbers because we will be testing again. Push ups: QUALITY is key! Once your form starts to go, your set is over. Lead with the shoulders, elbows in, forearms vertical, chest and thighs touch the ground, full lockout at the top!

Cool Down

1 min banded lat stretch/side 1 min shoulder extension stretch 1 min shoulder flexion stretch