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Beginner Pull-Up Progression Guide for Women
Introduction
Welcome Video (1:10)
Setting Clear Intentions (10:46)
Where do I Start? (6:23)
Develop Grip Strength and Straight Arm Pulling Strength
Intro to Developing Grip Strength and Straight Arm Pulling Strength (2:42)
Static Passive and Active Hangs (4:32)
Dynamic Passive and Active Hangs (2:12)
Standing Scapula Movements (3:20)
Seated Scapula Circles (1:50)
Hanging Scapula Circles (1:27)
The A, B, C's of Developing your Pulling Strength
Intro to the A, B, C's of Developing your Pulling Strength (1:22)
Pull-Up on Straps (2:46)
Band-Assisted Chin-Ups (2:23)
Band-Assisted Pull-Ups (0:48)
Australian Rows (3:06)
Chin-Up and Eccentrics (1:49)
The Pull-Up (1:02)
The Wrap-Up & Program Guide
The Wrap-Up (2:01)
Program Guide
Bonus - Journey to the Core
Intro to Journey to the Core (1:41)
Journey to the Core Part 1: Dead Bug Variation (11:44)
Journey to the Core Part 2: Hollow Body & the Mindful Hollow Body (8:53)
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Intro to Developing Grip Strength and Straight Arm Pulling Strength
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