Starting From Zero: Pull-up Training Program (v19)
Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm upWarm upPull-up assessmentMax effort1Pull-up assessmentMax effort1Pull-up assessmentMax effort1Pull-up assessmentMax effort1Pull-up assessmentMax effort1Hollow Rocks102Body-weight negatives3 seconds8Partner assisted pull-ups1, 24Body-weight negatives3 seconds8Partner assisted pull-ups1, 24Scapular retractions5 reps2Jumping pull-ups1 rep10Partial ROM pull-ups (from bottom)1, 2, 11Jumping pull-ups1 rep10Partial ROM pull-ups (from bottom)1, 2, 11Dead hangs15, 30, 15 seconds2Modified L-Sits5, 10, 15 seconds2Hanging leg raises 1, 2, 12Dead hangs15, 30, 15 seconds2Hanging leg raises1, 2, 12PlanksTabata 20 seconds work/ 10 seconds rest8BurpeesTabata 20 seconds work/ 10 seconds rest8Sprints30 sec w/30 sec slow jog recovery between each sprint6Body weight (air) squatsTabata
Dead hangs 15, 30, 45 seconds 3 L-Sits 7 seconds 5 Hanging leg raises 1, 2, 3, 2, 1 3 Dead hangs 15, 30, 45 seconds 3 Hanging leg raises 1, 2, 3, 2, 1 3 Planks Tabata
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