First Pull-Up
From hanging on to pulling up: progressions, grip and the pushing and core work that balance them.
- 🌿 Steady
- 8 weeks
- 4 goals in 2 groups
- Fitness
Free, no account needed. Works offline.
Pull
- Pull-up progressions: negatives, band-assisted
- Dead hang
Push & core
- Push-ups
- Hollow hold: 3 × 20 s
Each day, tick off what you did. The day gets a score out of 100, so a partial day still counts. Do it on your own, or join its leaderboard: anonymous unless you choose otherwise.
Start this routineGeneral wellbeing routines, not medical advice. Check with a health professional before starting a training plan or changing your medication, diet or smoking.