Pull Up Homework

Levels:

Level 1: No Pull Ups, Goal: 1 Strict Pull Up

Level 2: Have 1 Strict Pull up, Goal 5 strict pull ups

Level 3: Have 5 Strict Pull ups, Goal 7 – 10 Strict and 15 – 20 Kipping

Level 4: Have 7- 10 Strict Pull ups, Goal Butterfly Pull Ups

Day 1:

Level 1	Level 2	Level 3	Level 4
Active Hang 1 Minute in Hollow Body Position	EMOM 1 – 3 Strict Pull ups for 5 Minutes, try to increase reps every week	EMOM 5 Strict Pull Ups for 5 minutes, increase reps each week	EMOM for 4 minutes 20 seconds of unbroken kipping/butterfly pull ups – build upto 6 minutes
3 x 12 sets Banded Pull ups (reduce band as it gets easier)	Beat Swing and Kipping Practice without a band	Active Hang 1 minute include hanging from 1 arm	Butterfly movement practice using a box, focus on leg movement and arm circles
25 Ring Rows	20 x Hollow Rocks add 5 each week	20 x Hollow body rocks add 5 each week	20 x hollow body rocks add 5 rocks each week

Day 2:

Level 1	Level 2	Level 3	Level 4
Active Hang 1 Minute in Hollow Body Position	Tabatta Pull Ups (20 seconds work, 10 seconds rest x 8 rounds) Try to increase reps each week	4 sets max strict pull ups with 3 minute rest between each set	3 x 5 Weighted strict pull ups. Rest 3 minutes between sets, increase weight when you can
3 x 8 sets Negative Pull Ups – lower down as slow as you can	Banded Face Pulls x 30	20 Kipping Pull ups as fast as you can in the least amount of sets	Butterfly pull up practice, make small circles with arms and butterfly leg movement
Banded Face Pull x 15 increase by 5 each week	1 Minute Hollow Hold x 4 Mins rest 1 minute between sets	Hollow Hold 1 Minute x 4 rounds rest 1 minute between	Hollow Hold 1 minute x 4 sets rest for 1 minute between sets

Day 3:

Level 1	Level 2	Level 3	Level 4
Active Hang 1 Minute in Hollow Body Position	As many strict pull ups in 4 minutes try to increase number each week	3 Sets of max kipping pull ups with 3 minute rest between sets	60 Pull us as fast as possible with the least amount of sets.
Banded Pull Ups 4 second count up, 3 second hold with chin over bar, 5 second lower down 3 reps x 3 sets	3 x 1 set pull ups with 5 second negative on the way down, increase by 1 rep each week	Butterfly Pull up practice, circles with arms and leg movement	Butterfly pull up practice, circles with arms and leg movement
Max Hollow Hold x 3	8 x 4 sets 30 seconds superman roll over to hollow body maintain position when rolling, keep moving for the 30 seconds, rest for 1 minute between	8 x 4 sets 45 seconds hold Superman roll over to hollow body maintaining position, keep moving for the 30 seconds, rest for 1 minute between	8 x 4 sets 1 Minute hold Superman roll over to hollow body maintaining position, keep moving for the 30 seconds, rest for 1 minute between