Smithwick Performance Training
Coach
Matt Smithwick
In this program, we'll break the Muscle Up down in to 3 pieces - the Lever, the Hip Pop, and the Transition/Press - and we'll practice all three during each session.
At the end of each section, there will be dedicated time to practice full Muscle Up reps so that you can immediately put the drills in to practice.
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Pull Up bar // bands // box
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A1
Hollow Rock
2 x 20
A2
Supine Lat Press Down
3 x 15
A3
Kip Levers
3 x 3
A4
Bar Muscle Up
1 x 3:00
B1
Supine Hip Pop + Leg Drive
3 x 5
B2
Hips-To-Rings Kip
3 x 3
B3
Bar Muscle Up
1 x 3:00
C
Jumping Muscle Up
10 x 1
D
Low Bar Turnover
10 x 1
E
Bar Muscle Up
1 x 5:00
F1
Matador Dips
1 x 30
F2
Banded Straight Arm Press Down
1 x 30
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