Levels:

Level 1: No Pull Ups, Goal: 1 Strict Pull Up

Level 2: Have 1 Strict Pull up, Goal 5 strict pull ups

Level 3: Have 5 Strict Pull ups, Goal 7 – 10 Strict and 15 – 20 Kipping

Level 4: Have 7- 10 Strict Pull ups, Goal Butterfly Pull Ups

 

Day 1:

Level 1Level 2Level 3Level 4
Active Hang 1 Minute in Hollow Body PositionEMOM 1 – 3 Strict Pull ups for 5 Minutes, try to increase reps every weekEMOM 5 Strict Pull Ups for 5 minutes, increase reps each weekEMOM for 4 minutes 20 seconds of unbroken kipping/butterfly pull ups – build upto 6 minutes
3 x 12 sets Banded Pull ups (reduce band as it gets easier)Beat Swing and Kipping Practice without a bandActive Hang 1 minute include hanging from 1 armButterfly movement practice using a box, focus on leg movement and arm circles
25 Ring Rows20 x Hollow Rocks add 5 each week20 x Hollow body rocks add 5 each week20 x hollow body rocks add 5 rocks each week

Day 2:

Level 1Level 2Level 3Level 4
Active Hang 1 Minute in Hollow Body PositionTabatta Pull Ups (20 seconds work, 10 seconds rest x 8 rounds) Try to increase reps each week4 sets max strict pull ups with 3 minute rest between each set3 x 5 Weighted strict pull ups. Rest 3 minutes between sets, increase weight when you can
3 x 8 sets Negative Pull Ups – lower down as slow as you canBanded Face Pulls x 3020 Kipping Pull ups as fast as you can in the least amount of setsButterfly pull up practice, make small circles with arms and butterfly leg movement
Banded Face Pull x 15 increase by 5 each week1 Minute Hollow Hold x 4 Mins rest 1 minute between setsHollow Hold 1 Minute x 4 rounds rest 1 minute betweenHollow Hold 1 minute x 4 sets rest for 1 minute between sets


Day 3:

Level 1Level 2Level 3Level 4
Active Hang 1 Minute in Hollow Body PositionAs many strict pull ups in 4 minutes try to increase number each week3 Sets of max kipping pull ups with 3 minute rest between sets60 Pull us as fast as possible with the least amount of sets.
Banded Pull Ups 4 second count up, 3 second hold with chin over bar, 5 second lower down 3 reps x 3 sets3 x 1 set pull ups with 5 second negative on the way down, increase by 1 rep each weekButterfly Pull up practice, circles with arms and leg movementButterfly pull up practice, circles with arms and leg movement
Max Hollow Hold x 38 x 4 sets 30 seconds superman roll over to hollow body maintain position when rolling, keep moving for the 30 seconds, rest for 1 minute between8 x 4 sets 45 seconds hold Superman roll over to hollow body maintaining position, keep moving for the 30 seconds, rest for 1 minute between8 x 4 sets 1 Minute hold Superman roll over to hollow body maintaining position, keep moving for the 30 seconds, rest for 1 minute between


Videos of Movements:

Please note have 1 rest day between pull up sessions

Active Hang in Hollow

Banded Pull Up

Ring Row

Hollow Hold

Beat Swing

Kipping Pull Up

Hollow Rock

Negative Pull Up

Banded Face Pull

Weighted Pull Ups

Superman to Hollow Hold

Butterfly Pull Up Drill on Box

Butterfly Pull Up Drill No Box