Pull Yourself Up
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Welcome!

Welcome video
What are the differences between Chin-up and Pull-up ?
Chin-up and Pull-up Demo
How does it work ?

How to use
Terminology

Terminology
Quizz
Phase 1: Straight Arm Strength

1. Hanging Protocol
Passive Hang
Hanging Shrugs
Active Hangs
Hanging Arched Pull
Hanging Arched Hold
2. Resistance Bands
RB Horizontal Retraction
RB Diagonal Retraction
RB Lat Pull Down
RB Lat Pull Down Hold
RB Pull Apart
RB Overhead Pull Apart
Phase 2: Conditioning and Endurance

1. Leg Assisted
Jackknife Chin-up
Pole Squat Pull
Towel Pole Squat Pull
OA Squat Pole Pull
Stepping Arched Pull
2. Floor Assisted
TRX Rows (Neutral)
TRX Rows (Supinated)
TRX Rows (Pronated)
TRX Biceps Curls
Australian Chin-up
3. Resistance Band
RB Kneeled Arched Pull
RB Hinged Rows
RB Retraction + Flexion (Standing)
RB Retraction + Flexion (kneeling)
Phase 3: Bent Arm Strength

Half way start + Eccentric (Supinated)
Half Way Start + Eccentric (Pronated)
Top Bar Start + Full Eccentric (Supinated)
Top Bar Start + Full Eccentric (Pronated)
Jump Start + Eccentric (Pull-up)
Jump Start + Eccentric (Chin-up)
Half way start + Down and Up (Supinated)
Half Way Start + Down & Up (Pronated)
Phase 4: Congratulations, you made it

Congratulations

How does it work ?

Short video for you to understand how to use this program

1 Lesson