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| |Pointers| |
Hands two hand widths wider than shoulder width apart
Body alignment - same rules apply as Regular Position
Down position – Elbows point straight out
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| |Pointers| |
Hands should be directly below the shoulders
Body alignment - same rules apply as Regular Position
Elbows go straight back as you rotate outward to the Down position
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INSTRUCTIONS
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Determine your one set max and create a personalized workout - see Customize below
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Review the Checklist before each workout for proper form and breathing
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Follow the Schedule to Get Ripped!
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Check our website to see new and even more challenging workout drills
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Schedule
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| DAY 1 |
MAX Pullup
1 Australian
1 Upright Row
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| DAY 3 |
1 Full Pullup
1 Australian
1 Upright Row
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| DAY 5 |
1 Full Pullup
1 Australian
1 Upright Row
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| DAY 7 |
1 Full Pullup
1 Australian
1 Upright Row
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| DAY 9 |
1 Full Pullup
1 Australian
2 Upright Row
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| DAY 11 |
1 Full Pullup
1 Australian
2 Upright Row
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| DAY 13 |
1 Full Pullup
2 Australian
1 Upright Row
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| DAY 15 |
1 Full Pullup
2 Australian
1 Upright Row
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| DAY 17 |
2 Full Pullup
1 Australian
1 Upright Row
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| DAY 21 |
Get Fired Up
for the next
workout!
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Routine - 2 Minute Drills
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| MAX
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FULL PULLUP
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AUSTRALIAN
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UPRIGHT ROW
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0
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5, Negative
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10
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5
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1
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5, 3, 2
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10, 6, 4
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8, 5, 2
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3
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5, 3, 2
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10, 6, 4
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8, 5, 2
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5
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5, 3, 2
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10, 6, 4
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8, 5, 2
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10
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10, 6, 4
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20, 12, 8
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15, 10, 5
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15
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15, 10, 5
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25, 20, 15
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20, 15, 10
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20
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20, 12, 8
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35, 25, 20
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25, 20, 15
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25+
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25, 15, 10
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45, 35, 20
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30, 25, 20
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To set your max. See instructions below.
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Checklist
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Head
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Neutral position – ears in line with
Shoulders and Spine
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Back
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Straight, in line with Neck, Hips & Legs
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Hips
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Rotate toward floor
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Abs
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Contract abs - pull navel toward spine
Shoulders and Spine
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Legs
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Straight, knees in line with hips
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Pace
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2 seconds per pullup. 1 second down, 1 second up
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Breathing
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We all know it’s important, here’s how
to do it right: get into a rhythm of
inhaling on the way down, exhaling on
the way up. Counting out loud on the
way up will help you to exhale.
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Customize Your Workout
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Create a customized workout with this chart | Start with a
simple test - using your Perfect Pullup, perform as many regular
pullups as you can without stopping and using good form. This is
called a One Set Max. Find the number closest to your One Set
Max on the left column of the ROUTINE grid above. If your Max is
12 for example, use the 10 row for your custom workout. If it’s
17, then use the 20 workout. If it’s 15, be honest with yourself
and go up or down depending on how well you stayed in good form
doing your Max.
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Workout Routine | You’ll perform U.S. Navy SEAL style Two Minute
Drills using the Perfect Pullup, so get fired up! Start with regular
pullups. Look up your Max on the Routine Chart. If you have a Max
of 5 your REGULAR workout is [5, 3, 2 regular pullups, 10, 6, 4
Australian pullups & 8, 5, 2 Upright Row Pullups]. This means you
perform 5 regular pullups, then rest, perform 3, rest, perform and
finish with 2 – all within 2 minutes. At your own pace throughout the
day, perform two minute drills to complete the AUSTRALIAN and
UPRIGHT ROW pullups.
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