Pull-Up Prep

Foundational hollow-core positions and scapular control to set the base for strong pull-ups.

1. Hollow Hold

   2 sets

   0 reps

   20s rest

2. Dead Bug

   2 sets

   10 reps

   20s rest

3. Bird Dog

   2 sets

   10 reps

   20s rest

4. Front Plank with Arm Lift

   2 sets

   8 reps

   20s rest

5. Bear Plank

   2 sets

   0 reps

   20s rest

6. Front Plank Toe Tap

   2 sets

   12 reps

   20s rest

7. Side Plank

   2 sets

   0 reps

   20s rest

8. Hollow Rock

   2 sets

   12 reps

   20s rest

9. Wall Plank

   2 sets

   0 reps

   20s rest

Build anti-rotation strength and shoulder stability to support vertical pulling.

1. Front Plank

   2 sets

   0 reps

   20s rest

2. Side Plank Leg Lift

   2 sets

   10 reps

   20s rest

3. Front Plank with Twist

   2 sets

   12 reps

   20s rest

4. Bird Dog Plank

   2 sets

   0 reps

   20s rest

5. Reverse Plank

   2 sets

   0 reps

   20s rest

6. Front Plank with Arm and Leg Lift

   2 sets

   8 reps

   20s rest

7. Mountain Climber

   2 sets

   0 reps

   20s rest

8. Push Up to Side Plank

   2 sets

   8 reps

   20s rest

9. Hanging Hollow Hold

   2 sets

   0 reps

   20s rest

Faster core intervals and locomotion to reinforce hollow body control under fatigue.

1. Plank Jack

   2 sets

   0 reps

   20s rest

2. Front Plank to Push-up

   2 sets

   8 reps

   20s rest

3. Bear Crawl

   2 sets

   0 reps

   20s rest

4. Front Plank with Leg Lift

   2 sets

   10 reps

   20s rest

5. Side Plank with Raised Leg

   2 sets

   8 reps

   20s rest

6. Dead Bug

   2 sets

   12 reps

   20s rest

7. Hollow Hold

   2 sets

   0 reps

   20s rest

8. Side Plank Oblique Crunch

   2 sets

   12 reps

   20s rest

9. Front Plank

   2 sets

   0 reps

   20s rest