Improve Your Strict Pull Ups

This focused 6-week progression is designed to help you build the strength needed for strict pull-ups. Whether you’re aiming for your first one or looking to increase your volume, this add-on program fits seamlessly into your routine with just 30-minute sessions, 3 days per week.

Improve Your Strict 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

WARM-UP (5 MIN)

• 10 Up and Down Dogs
• 10 Alternating Chest Stretches
• 10 Alternating Child’s Pose Lat Stretches
  (No rest between exercises)
• 2 sets of 5 very easy banded strict pull-ups, resting 30 seconds between sets

SPECIFIC (10 MIN)

• Test for your one-rep max pull-up, resting 1–2 minutes between attempts

STRENGTH (10 MIN)

• 4 sets of 8 Pause Barbell Rows, resting 60 seconds between sets

CONTROL (5 MIN)

• 3 sets of 10 Cat and Cow Stretches
• Followed by 30 seconds of a Hollow Hold or Hollow Rock (choose one of three levels)
  (No rest between exercises)

🏋️ Required Equipment:

Pull-up bar, dumbbells, barbell, and resistance bands