Improve Your Butterfly Pullups

Struggling with the gymnastic coordination of the butterfly pull-up? This easy-to-follow 6-week program is designed to help you master the movement by building the strength and coordination needed for smooth, efficient butterfly pull-ups. With just 30-minute sessions, 3 days per week, this add-on fits seamlessly into your current training routine—helping you see significant improvements in both technique and performance.

Improve Your Butterfly Pull-Ups offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 8 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

Sample Programming – Week 1 / Session 1

CONTROL 1 – TECHNIQUE (6 MIN)

• 2 sets of 30-second Dowel Lat Stretches or Partner-Assisted Thoracic/Lat Stretches (if available)
• 10 Scapular Circles (5 forward, 5 backward)
• 10 Beat Swings, starting small and increasing intensity with each rep
• 10 Slow Butterfly Motion Pull-Ups (two feet on box to assist)

This warm-up primes the shoulders and introduces the butterfly motion, setting the stage for the session ahead.

TEST (2 MIN)

• 2-Minute AMRAP (As Many Reps As Possible) of Butterfly Pull-Ups
  Use this as your baseline test. Record your results to compare at the end of the program. Even partial reps count—this is your starting point!

BUTTERFLY TECHNIQUE 1 (10 MIN)
Every 2 Minutes for 10 Minutes:

• 5 Scoop + Hip Extension Movements (singles)
• 10 Reverse Bicycles from the Hang

Focus on an aggressive “scoop” motion to engage the correct muscles. Keep control during reverse bicycles to engrain precise leg and foot movement.

BUTTERFLY COORDINATION 1 (5 MIN)
EMOM (Every Minute on the Minute) x 5:

• 10 Butterfly Pull-Ups with a Single Foot on a Box (alternate feet each set)

Move through the full range of motion at full speed, developing rhythm and coordination. If you lose rhythm, stop and reset for quality reps.

MOBILITY 1 (4 MIN)

• 1 Minute/Side Banded Lat Stretch
• 2 Minutes Foam Rolling of the Thoracic Spine

Mobility work maintains shoulder health and flexibility, supporting long-term progress in mastering butterfly pull-ups.

🏋️ Required Equipment:

Pull-up bar, box/bench, dumbbells, and resistance bands