Tunde's Pullup Mission

Tunde - here is a supplemental routine to tie into your weekly training that is geared towards the pullup/chin up. 

BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS

After six weeks, test out and take a video with the progress.

EQUIPMENT NEEDED THESE FIRST SIX WEEKS:

  • TRX OR GYMNASTICS RINGS
  • BOX OR BENCH
  • CABLES
  • OVERHEAD BAR
  • DEDICATION AND ATTITUDE

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

THE WORKOUT:

 

RKC PLANK

  • PERFORM 30-60 SECOND HOLD OF PLANK. ENGAGE QUADS, GLUTES, ABS, AND LATS TO MAKE THIS A REAL PLANK. THINK OF PULLING THE ELBOWS DOWN TO THE NAVEL TO GET THAT LAT ENGAGEMENT. TIGHT QUADS/GLUTES/ABS/LATS = HAPPY TUNDE

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

 

NEGATIVE PULLUP/CHIN UP

  • FROM A JUMP OR STEPPING OFF A BOX, START AT THE TOP OF A BAR AND SLOWLY LOWER YOURSELF DOWN TO A DEAD HANG. 5 REPS = 1 SET. tHE KEY IS WHOLE BODY TENSION. HAVE THE TOES UP IN DORSIFLEXION, THE ANKLES SLIGHTLY IN FRONT OF YOU, A FULL KNEE EXTENSION, A POSTERIOR TILT IN PELVIS AND A PACKED SHOULDER. THE ENTIRE BODY WILL LIGHT UP WITH TENSION.

  • Rest for 60-75 seconds

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

pULLDOWN ON rINGS/trx

  • PERFORM 5-8 REPS WITH A PAUSE AT THE TOP OF THE MOVEMENT

  • HANDS CAN ROTATE AND FEET CAN BE ELEVATED TO CHANGE INTENSITY 
  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

HOLLOW ROCK

  • ROCK FORWARD AND BACK 12-20 TIMES

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

LAT PULLDOWN IN PLANK HOLD

  • COMPLETE 5-8 REPS/ARM/SET

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET