It is game time. Welcome to the first day of the rest of your life. Welcome to Coach Bachmanns Intro to Bar Muscle Up Workout.
Please make sure to warm up well and only do the things that feel safe.
Click on the Name of the exercise to unfold the video, watch carefully, then reproduce.
Rest as needed between exercises
Good luck and see you on the other side
Coach Bachmann
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Back Flies in 5 Angles | 1x6 in each angle | Keep your shoulders low. Work through different ranges of motion to lubricate the joints and getnly warm up your shoulders. | |
| Elastics - Outward External Rotations | 2x6 each side | Keep your shoulders and hips squared and the working elbow close to the hips. Imagine you had a steel pipe going through your shoulder and elbow straight into the floor and your arm is rotation on this pipe. | |
| Internal Shoulder Rotations with Elastic | 2x6 each side | Keep your shoulders and hips squared and the working elbow close to the hips. Imagine you had a steel pipe going through your shoulder and elbow straight into the floor and your arm is rotation on this pipe. | |
| Single Arm Lat Pull Down Pre Activation | 2x6 each side | Focus on your lat. This should not be burning your muscle. The goal of this exercise is to identify the lat and to warm up a mind muscle connection. Being able to use the lat to its fullest potential will increase your pulling strength tremendously. |
Technique Training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups | 1x8 | Keep your elbows locked and go extra slow on the way back down! | |
| Jumping High Pull Ups | 2x6 | Focus on the direction of your jumps. Stay close to the bar and identify the pulling muscles that work when during this movement. | |
| Bar Touch Jumps | 5x total | Stand behind the bar. Jump upwards and touch the back. Land back down in same spot where you started. | |
| Bar Jump Reaches | 5x total | Start behind the bar. Jump straight up and grab the bar. Hold on tight and swing towards the front. Aim with your feet towards a target on the floor in front. Keep a hollow body position. | |
| Band Assisted Stepping Muscle Up Swing Pull Up | 2x2 | Place your foot into the elastic, swing towards the front reaching down at your target and let the band snap you upwards. combine this snap with explosive pulling strength and get your chin on top of the bar. Keep yyour body in a hollow position |
Conditioning
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Band Assisted High Pull Ups | 2x6-8 | Focus on form and especially on pulling high. | |
| Leg Assisted Dip to Pull Up on Bar | 3x1 | Use your legs as much as needed. Slowly lower to the dip and in a control manner lower down towards the pull up. Use chalk to hold false grip during the movement and stop with your chin above the bar. | |
| Band Assisted Straight Bar Dips | 2x4-8 | Place the band between your hands and one or both feet in the band. Keep your weight in front not to fall out backwards. Lock your elbows on top of each rep. | |
| Superset | 2x | Repeat the following 2 exercises 2 times in a ciruit fashion before moving on. | |
| Straight Bar Push Ups | 10-12 | Find a low straight bar or use 2 parallettes. Do not push your hips up, keep your elbows close to your body and your core engaged. | |
| Bent Knee Bar Back Row | 10-12 | Keep your core and neck engaged. Lower down slowly and keep your shoulders neutral/sligthly retracted at the bottom position. |
Cool Down
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Biceps Shoulder Stretch with Vertical Movements | 30sec each side | ||
| Back of Shoulder Stretch at Wall | 30sec each side |
You made it!
Thank you for joining me. I hope you had a good time and I am looking forward to seeing you again for a different workout.
