Upper body pull |
StrengthStrength exercise for this movement pattern
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MobilityDon't skip the mobility exercise after each strength set
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A note on the minimum & target sets and reps
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
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1. 45 degree row
Minimum reps & sets
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1. overhead lat stretch
Minimum reps & sets
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2. Horizontal row
Minimum reps & sets
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2. Pull up bar lat stretch
Minimum reps & sets
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3. Scapula pull ups
Minimum reps & sets
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3. One arm pull up bar stretch
Minimum reps & sets
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4. Negative pull up
Minimum reps & sets
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4. door frame lat stretch
Minimum reps & sets
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5. chin up
Minimum reps & sets
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5. doorframe lat stretch with twist
Minimum reps & sets
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6. pull up
Minimum reps & sets
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6. doorframe armpit sniff stretch
Minimum reps & sets
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7. assisted one arm pull up
Minimum reps & sets
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7. doorframe armpit sniff stretch
Minimum reps & sets
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