BirthFIT Movement: The Pull Up

 
[vc_video link=”https://www.youtube.com/watch?v=7JlwmLmqoLU”]

The Pull Up is a great full body exercise when done correctly and through the entire range of motion. Palms facing out and starting in a full elbow locked position, pull your body so that your chin is above the bar. Remember to engage your core and keep your feet glued together the entire movement. Modifications can and will be necessary as you progress through your pregnancy. Think about bands to take weight off or substitute ring rows to continue to maintain mid back strength. 

 

TRAINING 

Rookie

 

3 x 10 Pull Ups with bands or ring rows

 

3 x 10 Good Mornings (PVC or 15lbs Barbell)

 

3 x 5 Overhead Squats (Use same PVC or Barbell)

 

Then,

21-15-9

Box Step Ups

Dumb Bell Push Press (10-15lbs)

 

 

 

Prospect

 

3 x 10 Pull Ups with bands or ring rows

 

3 x 10 Good Mornings (15lbs- 35lbs with Barbell)

 

3 x 5 Overhead Squats (Use the same barbell to warm up with and increase weight as you feel comfortable and if appropriate)

 

Then,

21-15-9

Box Step Ups

Dumb Bell Push Press (15-25 lbs)

 

 

 

All-Star

 

3 x 12 Pull Ups with bands or ring rows

 

3 x 10 Good Mornings (35lbs- 55lbs)

 

3 x 5 Overhead Squats (Working Sets so make sure you warm up prior)

 

Then,

21-15-9

Box Step Ups

Dumb Bell Push Press (20-35lbs)

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