Why do we care about pull-ups? Because they’re the single most important conditioning exercise for aerial work (click here & I’ll tell you why). A few rules: 1) don’t hurt yourself. Work hard, but be mindful of pushing to injury. 2) Use a chair underneath you to assist as necessary, helping you to complete the full range of motion. 3) be exceedlingly conscious of maintaining proper form: lats engaged (shoulders pulled down and away from the ears), joints in line. If you experience anything more than normal muscle soreness and fatigue, stop immediately and consult a medical professional.
Now. Who says girls don’t do pull-ups? GET BUSY.
Day 1 – Regular forward grip, hands a little wider than shoulders. 10 reps.
Day 2 – Chin-ups. Palms facing you, directly in front of the shoulders. 10 reps.
Day 3 – Palms facing in (if your pull-up bar allows this). 10 reps.
Day 4 – Halfsies – from totally straight arms, pull half way up. 10 reps.
Day 5 – Halfsies – from half-way up, pull up the rest of the way. 10 reps.
Day 6 – Rest.
Day 7 – Regular pull-ups. 10 reps.
Day 8 – Slooooooooooooooooooooow pull-ups. 3 reps.
Day 9 – Chin-ups. 10 reps.
Day 10 – Sloooooooooooow descent – from the top of the pull-up, lower down very slowly. 5 reps.
Day 11 – Rest.
Day 12 – Palms facing in. 10 reps.
Day 13 – Wide grip pull-ups. 10 reps.
Day 14 – Stand under bar, facing side. Palms facing in. Pull-up, bringing head to one side of the bar, then the other. 10 reps.
Day 15 – Halfsies – chin ups, straight arms to half way up. 12 reps.
Day 16 – Halfsies – chin ups, half way up to the top. 12 reps.
Day 17 – Rest.
Day 18 – Regular pull-ups. 12 reps.
Day 19 – Regular chin-ups. 12 reps.
Day 20 – Palms facing in. 12 reps.
Day 21 – One-armed chin-ups. Palm facing you, grip your wrist with your other hand for additional support. 1 rep each side. Don’t hurt yourself.
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