Seven days that earn the bar.
Positions before progressions. Seven days that make week one of the Pull-Up program feel like week three.
Most people fail pull-up programs in the first fortnight - not because they're weak, but because they've never spent honest time in the positions the program assumes. This week fixes that. It costs nothing, needs nothing but a bar, and none of it is junk volume.
~10 MINUTES A DAY - MARK EACH DAY DONE AS YOU GO; IT SAVES ON THIS DEVICE
- Nothing here should hurt. Discomfort in muscles - fine. Pain in joints - stop.
- Quality of position beats duration, every single day.
- Rest as much as you need between sets. This is practice, not a workout.
- If something hurts, skip it and see a professional in person.
Dead hang
3-5 sets of a comfortable hang on the bar. Shoulders relaxed, then gently pulled down away from your ears. Feel the difference between the two. Stop each set before your grip fails.
WHY - Everything above the floor starts with owning the hang.
Scap pulls
From your hang: without bending your elbows, pull your shoulder blades down and together so your body lifts a few centimetres. 3-4 sets of 5 slow reps.
WHY - This tiny movement is the foundation of every strict pull-up.
Hollow hold
On your back: lower back pressed into the floor, arms and legs long, shoulders and feet hovering. 3-4 holds of 10-20 seconds. If your lower back peels off the floor, bend your knees until it doesn't.
WHY - A pull-up is a moving hollow. Build the shape on the ground first.
Rest + walk
Deliberate rest. A long walk. Yesterday's positions will make themselves known - that's adaptation, let it happen.
WHY - The week is a build, not a grind.
Hang + scap combo
Hang 10 seconds relaxed, then 5 scap pulls, then 10 seconds active hang. 3 rounds. Rest generously.
WHY - Stringing positions together is where they become one rep.
Slow negative
Jump or step your chin over the bar, then lower yourself as slowly as you can control. 3-5 single reps with full rest. If you can't control the descent yet, repeat day 5 instead - no shame in it.
WHY - The way down teaches the way up.
Test + log
Retest your day-1 dead hang. Write down: hang time, how many scap pulls felt clean, how the negative felt. That piece of paper is your first logbook entry.
WHY - Evidence in, program out. This is how the 12 weeks will work.
Seven days of evidence. Twelve weeks of program.
You now have a week of logged positions - exactly what the 12-week Pull-Up program picks up and builds on. Every week of it gets read and rewritten off your log, the way you just practised.
Want it in your inbox instead? One email with the seven days and your day-7 next step. Then nothing, unless you ask.
NOT MEDICAL ADVICE. TRAIN WITHIN YOUR LIMITS.