Pull Workout

Full Body Workout Human Flag Workout Calisthenics Leg Day Muscle-Up Workout
*Perform a 10 minute warm-up and cool down With @SUMMERFUNFITNESS_
DAY 1 Exercise Reps Sets Rest Exercise Reps VIDEO DEMO VIDEO DEMO
Exercise Reps Sets Notes Lateral Lunge or Cossack Squat 12 reps 1 - Warm Up Step 1. Ditch the shoes, activate the feet! Equipment: Pull-Up Bar, Weight Belt,
Kettlebell or Weight
Skin the Cats to Hold the german hang (can be Lateral Lunge Transfers 8 reps 1 - Warm Up
1 German Hangs (chin up 6-8 2 tucked) for a few seconds before
form) pulling up Scap Push Ups 12 reps Exercise Reps
Wrist Warm up 2 mins - - Posterior Chain Activation
Starting with 4 second lowers, move
up a second when possible until you
3 reach 8 second lowers. Once you can
do 3 reps, 8 second lowers, 3 sets you
(clust
2 Negative Pull-ups 3 should be able to do a full concentric.
er *Cluster means you can rest in
reps) between reps, as you improve week to
week, decrease the rest time between
reps.
Warm Up
Hollow Body Hold Accumulate 40 seconds total Hollow to Move into the hollow 6 times
3 Assisted Dips 8 3 Hollow Body Arch 10-20 reps in both
Rocks 12 reps x 2 sets a Arm Circles directions
1 second up, 2 second hold at the Arch Body Hold Accumulate 40 seconds total
Arch Body
Jump Set a timer for 4 mins. 20 sec on, 10
Hanging
4 Australian Rows 5 4 Squats sec off.
top, 1 second down Rocks 12 reps x 2 sets b Twists 10 reps
Push Ups (Regular Elbow Plank Accumulate 40 seconds total Arch to Hollow
5 6 3 3 second lower, 1 second up Lifts (Omit if
Push Ups) 8 reps Superset 1, 3 sets, rest 2 mins after each round c Scap Pulls 10-15 reps, 2 sets
Beginner)
A1 Cossack 20 reps
6 Assisted Chin Ups 12 2
Even tempo, can use a neutral grip
to decrease intensity.
Skill Training Arch to Hollow Return to stomach for Squat or Single Arm
Body Rolls 10 reps Lateral d Scap Pulls 6-8 reps
Make sure to press through your Set a timer for 10-15 minutes to focus on working on your crow A2 Deep
Lunge 10 reps with band, 10 without
7 Seated Pike Leg Lifts 10 3 pose. Squats Front Lever
shoulders & lock your knees
Scap Pulls 12 reps e Raises 6-8 reps
Accumulate 60 seconds of work. Active Hangs 15 sec to Scap 8 Reps - -
Always come down before failure. Pulls
8 Tucked L-sit Hold
Track how long it takes to go to 60 Superset 2, 2 - 3 sets depending on your level. Shoulder
seconds Scap Rotations 8 reps Rest 2 mins after each round f Shrugs 10 reps
DAY 2 B1 Sissy Squat Cluster set of 10 Knee Drive
Straight Bar
Superset 1. Scap Shrugs 12 reps g
Dips
10 reps
Exercise Reps Sets Notes 90 sec total, in as few B2 Dragging 6 reps both legs, 6 single leg
Rest 2 minutes between each exercises and 3 minutes between sets Flag Plank sets as possible Hamstring Workout
Curl
Skin the Cats to Hold the german hang (can be Pull Ups - 3 2mins
1 German Hangs (chin up 6-8 2 tucked) for a few seconds before
form) pulling up Workout Superset 3, 3 sets. Rest 2 mins after each round
25 in as few sets
1 Muscle-Ups as possible.
C1 Pistol Squat 6 reps + 2 easier reps Beginners, attempt 10-15
2 Incline Push-Ups 10 3 Slow down, quick up muscle-ups, 1-2 at a time MAX.
Do as many full pull ups as you can (even if that's only 1). Then perform 6-8 reps of negative pull-ups with a minimum of a 3 second lower (negatives mean just doing the lowering portion)
Take 2 min rest inbetween.
work up to 10 second holds. Start 1-4 Full Push-Ups, Then 8-10 - 3 3mins C2 Middle Split 10-15 sec hold, 10 pulses
Elevated Push ups Beginner: Squat
3 Crow Pose 1 7 with 5 seconds then work your Upright Flag 6 sets of 30 seconds, Weighted 5 reps, 5 sets, 2
way up. Take rest between reps. Hold 90sec of rest 2 Pull-Ups min rest
Pull up to upper chest, lower half Slow and controlled breathe in on the lower, breathe out on the Stretch
Assisted Pull-up way, pull back up to upper chest, pushing
4 6 3 Intermediate:
Frenchies then down. That's one rep. Make
Upright Flag 6 reps, 60 seconds Clapping 5 reps, 5 sets, 2
sure to briefly pause in each part Push Outs rest, 4 sets 3 Pull-Ups min rest
Upright Australian Rows Advanced: Core
5 12 3 Upright Flag 6 reps, 60 seconds Straight Bar 10 reps, 3 sets, 2
(TRX)
Superset 2 Push Outs with rest, 4 sets 4 Dips min rest
Rest 2 minutes between each exercises and 3 minutes between Rotation Find a stable position,
Starting from the top, lower down
6 Deep Step Ups 8 3 to lightly touch your foot down, sets then hold for 10-20
Vertical Flag seconds, 4 sets, 90 10 reps, 3 sets, 2
then explode up. Holds 5 Toes to Bar min rest
sec rest
Hanging Tucked Leg End with a max tucked hold to Australian Rows, 2 second hold 8 reps 3 2mins Human Flag Beginners: Perform holds
7 10 3
Raises + Max Hold failure at the top Holds Beginners Skip* (instead of leg raises).
SB Support hold 30 sec 3 3mins Choose the 6-8 holds (both sides),
Core Compression to
8 10 3 L shape but with feet on the floor hardest leg aim for 5-8 seconds, For at least 10
Glute Bridge
variation you rest 2 minutes 6 Stretch mins.
Cool Down 10 *Swap to dips when support holds become easy can perform, as Aim for 5-10 seconds;
9 you get tired,
mins Negative Flag if you can't make the
regress to an full 10 seconds
7 Minute
easier Core
variation. Stretch for at least 10
Superset 3. and Shoulder moving, then hold at
minutes
Example: Full the bottom position for
A- Long Lunge 8 -10 reps 3 2mins Routine
flag to straddle the remainder of time.
flag or straddle 4 sets, rest as needed
to tuck (at least 90 seconds)
B- You Choose - pick from one of 8 reps 3 2mins
the following:
Pistol Squat Bench Assist

Pistol Squat Negatives

Sissy Squat Negatives

Sissy Squat Bench Assist Reps

Wall Assisted Sissy Squats

Deep Squats, 4 second lowers, 4

second holds
Exercise Reps Sets Rest

Hollow Body Tucks 20 reps 2 1 min

Spinal Segmentations 6 1 -

Finish with passive stretches each held of 30-60 secs