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|Pointers|
Hands slightly wider than shoulder width apart
Neck, Back & Legs in alignment
Head neutral - Ears remain above shoulders
|Pointers|
Slowly lower yourself to the Down position,
Chest should align with top of Perfect Pullup handles.
Reverse rotation as you press back to the Up position.
INSTRUCTIONS
Determine your one set max and create a personalized workout - see Customize below
Review the Checklist before each workout for proper form and breathing
Follow the Schedule to Get Ripped!
Check our website to see new and even more challenging workout drills
Schedule
DAY 1
MAX Pullup
1 Australian
1 Upright Row
DAY 2
OFF
DAY 3
1 Full Pullup
1 Australian
1 Upright Row
DAY 4
OFF
DAY 5
1 Full Pullup
1 Australian
1 Upright Row
DAY 6
OFF
DAY 7
1 Full Pullup
1 Australian
1 Upright Row
DAY 8
OFF
DAY 9
1 Full Pullup
1 Australian
2 Upright Row
DAY 10
OFF
DAY 11
1 Full Pullup
1 Australian
2 Upright Row
DAY 12
OFF
DAY 13
1 Full Pullup
2 Australian
1 Upright Row
DAY 14
OFF
DAY 15
1 Full Pullup
2 Australian
1 Upright Row
DAY 16
OFF
DAY 17
2 Full Pullup
1 Australian
1 Upright Row
DAY 18
OFF
DAY 19
OFF
DAY 20
1 Set MAX
DAY 21
Get Fired Up
for the next
workout!
Routine - 2 Minute Drills
MAX
FULL PULLUP
AUSTRALIAN
UPRIGHT ROW
0
5, Negative
10
5
1
5, 3, 2
10, 6, 4
8, 5, 2
3
5, 3, 2
10, 6, 4
8, 5, 2
5
5, 3, 2
10, 6, 4
8, 5, 2
10
10, 6, 4
20, 12, 8
15, 10, 5
15
15, 10, 5
25, 20, 15
20, 15, 10
20
20, 12, 8
35, 25, 20
25, 20, 15
25+
25, 15, 10
45, 35, 20
30, 25, 20
To set your max. See instructions below.
Checklist
Head
Neutral position – ears in line with
Shoulders and Spine
Back
Straight, in line with Neck, Hips & Legs
Hips
Rotate toward floor
Abs
Contract abs - pull navel toward spine
Shoulders and Spine
Legs
Straight, knees in line with hips
Pace
2 seconds per pullup. 1 second down, 1 second up
Breathing
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.
Customize Your Workout
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.
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.
