TrinaRasFitness
Functional Fitness, GymnasticsThis 8 week program is designed for the athlete who wants to learn how to perform Butterfly Pull-Ups.
Before you start this program you must be able to do strict pull-ups and consistent kipping pull-ups. This will help make sure you have the shoulder strength to take on the butterfly movement. If you do not have both of those two skills go complete our strict pull-up and/or kipping pull-up program before completing this butterfly pull-up program.
This program features 2 session per week.
Each session takes approximately 20-30 minutes making it an easy addition to your current training program.
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
2 Sets 8-10 Scap Pull-ups :15-:20 Hanging Hollow Body Hold* 3 Jumping Pull-up + Slow Descent (Note the video demo shows a hold, you do not need to hold with your chin over the bar) 5 Singles Banded Shoulder warmup *Make sure to watch the demo video. Feet should be on the ground. This is a great warmup if your abs cone in your gymnastics movements. Focus on lifting your hips to your ribcage.
B1
Butterfly Pull up warmup Tutorial
3 x 10
B2
Dumbbell/Foam Roller Arch to Hollow Strength
3 x 6
C1
Pausing single leg box butterfly pull up drill
5 x 3
C2
Strict pull up + fall through - butterfly pull up drill
Circuit
D
Back to Back Tabata Strength Work (You can use the Tabata timer that is built into the app) Tabata = 8 rounds 20 seconds of work 10 seconds of rest Tabata 1 Hanging Lat Press to Hollow Body Rest 2 Minutes Tabata 2 Box Assisted Strict Pull-up ----------- Notes ----------- 👉🏻Hanging Lat Press to Hollow Body 1. Make sure the box is in line with the rig 2. Toes should be pointing down so top of feet are able to slide up and down on the box 3. To initiate the movement, exhale and think about pulling your ribcage and hips together 4. If the box moves you are pushing your toes agains the box to move, I want you to use your lats and core to move. If you are doing it correctly the box won't move. 👉🏻Box Assisted Strict Pull-up Using the box will allow you to increase the number of reps you can do, but only use your legs as much as needed. If you know you can do all 8 rounds without a box then do them unassisted.
Circuit
A
2 Sets 8-10 Scap Pull-ups :15-:20 Hanging Hollow Body Hold* 3 Jumping Pull-up + Slow Descent (Note the video demo shows a hold, you do not need to hold with your chin over the bar) 5 Singles Banded Shoulder warmup *Make sure to watch the demo video. Feet should be on the ground. This is a great warmup if your abs cone in your gymnastics movements. Focus on lifting your hips to your ribcage.
B
Beginner Gymnastics Complex
Circuit
C
3-5 Sets (Depending what you have time for) 5 Hinge Row 5-10 Serratus wall slide (adding a thin band around your wrist can help you maintain your position) 5 Supinated Bent Over Row Rest 1:30 between Sets
