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Inclined Pull-ups
Stage 1
Foundation Level
Day | Foundation Level |
|---|---|
Day 1 | Inclined pull-ups (knees bent): 3 sets of 2-5 reps, Dead hang: 3 sets of 5-10s, Modified Plank: 3 sets of 30s |
Day 2 | Rest or light cardio |
Day 3 | Inclined pull-ups (knees bent): 3 sets of 2-5 reps, Dead hang: 3 sets of 5-10s, Modified Plank: 3 sets of 30s |
Day 4 | Rest or light cardio |
Day 5 | Inverted rows (knees bent): 3 sets of 2-5 reps, Dead hang: 3 sets of 5-10s, Modified Plank: 3 sets of 30s |
Day 6 | Rest or light cardio |
Day 7 | Inclined Pull-ups (knees bent): 3 sets of 2-5 reps, Dead Hang: 3 sets of 5-10s, Modified Plank: 3 sets of 30s |
Level 1 (<E)
Day | Level 1 |
|---|---|
Day 1 | Inclined pull-ups(knees bent): 3 sets of 6-10 reps, Dead hang: 3 sets of 10-15s, Plank: 3 sets of 15-20s |
Day 2 | Rest or light cardio |
Day 3 | Inclined Pull-ups(knees bent): 3 sets of 6-10 reps, Dead hang: 10-15s, Plank: 3 sets of 15-20s |
Day 4 | Rest or light cardio |
Day 5 | Inclined Pull-ups (knees bent): 3 sets of 6-10 reps, Dead hang: 10-15s, Plank: 3 sets of 15-20s |
Day 6 | Rest or light cardio |
Day 7 | Inclined Pull-ups(knees bent): 3 sets of 6-10 reps, Negative pull ups: 3 sets of 1-2 reps, Plank: 3 sets of 15-20s |
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