Ok here are the tables for each fitness level.( they arent the prettiest of tables but i think they get the job done.) Do some arm circles and jumping jacks for a small warm up, Do a max set of pull-ups with an overhand grip, do not swing body, legs, or do any crazy bicycle motion. these are strict pull-ups! take your max number and use it to find your level. 0-2 pullups : level 1 - prep 3-4 pullups : level 2 - JV 6-9 pullups : level 3 - Varsity 10-14 pullups: level 4- Amature 15+ pullups : level 5-Pro A pull up is your standard overhand grip (palms away), no kipping! Chin Up: underhand grip (palms toward your head) Inverted Row: urbanenergie/html/Exercise_Library/Back.html click picture of inverted row* Assisted, either with power band, machine, or spotter. Neutral grip: neither overhand or underhand. grasp handles with thumbs toward your head, if that option is provided. Power hang: keep chin over bar as long as you can Slow Decent: lower body slowly from pull-up Negative: go from a power hang, as you fail you will begin to slowly lower your bodyweight, hang on until at bottom of movement. I provide a video soon with examples. This routine was found in, Issue 8 Volume 1 of Train Magazine.
Posted on: Mon, 14 Jul 2014 02:49:18 +0000
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