Perfect Pullup Workout: Week 3

 

You’re almost there – only one week left of the Perfect Pullup Workout (tips on form, etc. can be found here). As always, follow the checklist and exercises below, and finish strong! On the last day, retest your 1 Set Max and repeat to keep building on the work you’ve done.

Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, in line with neck and hips

·         Abs:       Contract abs – pull navel towards spine

·         Legs:

o   Full Pullup: Legs bent as necessary

o   Australian/Standing: Straight legs, feet hip-width apart

·         Pace:     1 count – 1 count

·         Breathing:           We all know it’s important, here’s how to do it right: get into a rhythm of exhaling on the way up, inhaling on the way down

 

Week 2 Workout:

·         Day 15:

o   1 Regular Pullup Set

o   2 Australian Sets

o   2 Standing Row Sets

·         Day 16: OFF

·         Day 17:

o   2 Regular Pullup Sets

o   1 Australian Set

o   2 Standing Row Sets

·         Day 18: OFF

·         Day 19:

o   1 Regular Pullup Set

o   1 Australian Set

o   2 Standing Row Sets

·         Day 20: OFF

·         Day 21: Retest Your 1 Set Max

 

For more information on the Perfect Pullup, click here.