WEEK 1 WOMEN'S PULL UP CHALLENGE PROGRESSION
Hello, my tribe of badass she-ninjas! Check out the video below for your week one pull up progression. Also, please feel free to post videos and pics of your hollow holds and hangs for feedback and support!
This week I want you to do AT LEAST three days of:
- 3 x 30 sec hollow holds
Followed by:
- 5 minutes of every minute on the minute (EMOM) Hollow hold hangs
For the hangs, I want you to work up to hanging for 30 seconds straight in the next five weeks. If you can hang for up to 45 secs in a still hollow hold position, then add weight.
Remember to incorporate pushing movements into your workouts to balance all the pulling we'll be doing.
Take video/pictures at the beginning so you can track your strength and mobility progress! I can't wait to see your progress in five weeks. Feed your body to burn fat and build muscle so the strength will add up quickly.
YOU CAN DO THIS. Every day we nudge the needle forward. Questions? Post below. You're badasses for being here! You are not a damsel in distress. You are the hero of your story.
Michelle
Tried the hollow holds today, they are harder than they look! Any recs for low back pain? I guess that I am not pushing my back down hard enough? And my grip strength is crap. But onward!
ReplyDeleteIf there's lower back pain then you're not tightening the core, holding the banana position and pressing the lumbar into the floor. You need to raise your legs higher until you can do it without pain. Really focus on pulling the belly button in towards your spine; tightening your abs as if you were about to be punched. Your grip strength isn't crap. You're making your grip strength stronger with every effort. The words we use to talk about ourselves are very powerful. Leave that for those who don't have the drive to even try.
DeleteSo true about how we talk to ourselves...the struggle is real! It is something that I have to work on about myself. Positive thoughts!
DeleteYou made a decision and you're acting on it. Our decisions determine our lives. Proud of you for that. Every day we get better than the day before. Keep me posted on your progress. You can do this.
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