Pull-ups Advanced Basics
Warm Up (5 minutes)
Main Work (50 minutes)
Strength
3 x 5 Assisted Pull-ups (progress to less assistance if possible)
3 x 5 Chin-ups with Negative Descent
Accessory
3 x 12 Seated Rows (resistance band)
3 x 8 Dumbbell Renegade Rows
Core Stability
3 x 20-second Hollow Body Hold
3 x 12 Side Plank Raises