Improve Your Kipping Pull-ups

This focused 6-week progression is designed to improve your kipping pull-ups by targeting gymnastic coordination, pulling and core strength, and shoulder mobility. With just 30-minute sessions, 3 days per week, this add-on program fits seamlessly into your current fitness routine, helping you develop the strength and technique to perform kipping pull-ups with ease.

Improve Your Kipping Pull-Ups offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 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)
AMRAP (As Many Reps as Possible) x 6 Minutes:

• 10 Scapular Pull-Ups (2 Second Hold in Retraction)
• 10 Standing Banded Arch to Hollow
• 10 Supine Explosive Hip Extension Drill
• 6 Slow Kipping Pull-Ups Tempo @2121 (Two Feet on Box)

TEST (2 MIN)

• 2-Minute AMRAP (As Many Reps As Possible)

KIPPING TECHNIQUE 1 (10 MIN)
Every 2 Minutes x 5:

• 10 Beat Swings (One Foot on Box if Not Proficient)
• 6 ‘Push-Away’ from Chin Over Bar (Hold 1 Second at Top Before Push Away)

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

• 8–10 Foot on Box Kipping Pull-Ups with Jump

MOBILITY 1 (4 MIN)

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

🏋️ Required Equipment:

Resistance bands, box/bench, pull-up bar, foam roller, low bar attachment/barbell