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Ready to level up your pull-up game? Whether you’r Ready to level up your pull-up game? Whether you’re working on getting your first or you’re chipping away at big sets, accessory and core work is KEY to having strong, reliable, consistent strict pull-ups! Add these in on the regular either by themselves or combine them. –BANDED LAT PULL DOWNS– Even better if you have a lat pull-down machine. These are great to do big sets (10-12 reps) to work on isolated lat building AND scap strength (the pull-up starts by driving down the scaps and engaging your lats). Do 3-4 sets of 8-12 reps, pulling all the way to your chest! –SINGLE ARM DUMBBELL ROWS– One of THE best lat building accessory exercises, these all help build a strong mid back/trap (crucial for pulling and shoulder stability). Go HEAVY on these (you might surprise yourself!). If working on hypertrophy go lighter for more reps (3 sets of 10-12 reps) if working on strength go for more sets of less reps (5-6 sets of 4-7 reps). –BAT WING HOLD– As you build vertical pulling strength your lats get strong and it’s easier to become internally rotated which can contribute to shoulder issues down the road. Horizontal pulling and isolating the mid trap/back is crucial for muscle balance. Shoot for 3-4 rounds of :30-:45 seconds (these get spicy fast - hold on!) –LAT PULL IN PLANK– Core work is a major part of having strong pull-ups, these help you build both pulling strength AND core work in one! Set yourself up so you initiate the movement with your arm extended overhead and pull till elbow is all the way back. Perform 2-3 sets of 8-10 reps each side. Add these in 3-4 days a week and get ready to see all your pulling get strong AF! Want to have this in a program you don’t need to think about? Get our Strict Pull-Up Program comment “program” and we will send you the link to get started today! #competitivefemaletraining #strictpullup #strictpullupprogram
These are NOT about “beauty” reps - these are abou These are NOT about “beauty” reps - these are about full send singles and your first chest to bar (we can clean them up after the open!). Jumping in - make sure the bench or box is far enough away that when you kip you don’t kick it, and think about leaning BACK as you pull. Mixed Grip - if you can jump in do it (that loads your kip the easiest). Second best is getting up there and adjusting. Switch up side to side so one bicep doesn’t get smoked! If you use these tips let us know how it goes 💜💜💜 #competitivefemaletraining #chesttobar #chesttonarpullups #crossfitopen
This workout is brilliant with how it’s stacked - This workout is brilliant with how it’s stacked - by the time the spice hits you’re gonna be into the pull-ups, and now it’s time to hang on. No matter what phase you’re in, you need to be carbed up (40-60g 2-3 hours before), hydrated, and HOT before you start. –KEY TAKEAWAYS– Follicular Phase Week 1- - heat and pain tolerance are down - get HOT before you go. Digestion can be out of whack and nerves can make it worse -plan your meals accordingly! Follicular Phase Week 2- Start of the week things should be PRIMED, as you head to ovulation if you’re feeling squishy you still have to eat. If aggression is up because of testosterone RIDE that high. Feeling loosey goosey? Spend some time doing balance drills to be prepped. Luteal Phase Week 1 - Grip and Quad strength are statistically up this week and next - remind yourself of that if your narrative starts to go south (emotional resilience can become more challenging this phase). Remember hydration cues are out of whack so track urine color! Luteal Phase Week 2- Get to bed, warm up so your HOT, do balance exercises if you’re equilibrium is out of whack, and focus on your mindset - hormones let the noises get out of control, but YOU are the pilot. Perimeno/Meno - It’s all of the above - hydrated, fueled, warmed up, mobilize your thoracic, do EVERYTHING you can to get a good night’s sleep the night before! If these notes help, come back and let us know how it goes! Share and keep following for more! #hormones #femaeathleteperformance #competitivefemaletraining #hormones #femaeathleteperformance #competitivefemaletraining
Made by women for women. Taking into account exact Made by women for women. Taking into account exactly what a woman’s body needs - especially those navigating peri/menopause, PCOS, Hashimotos… It’s a strength + nutrition program designed to help you eat enough while building muscle, losing body fat, getting stronger, managing inflammation. It’s not a gimmick or a hack. It’s built on establishing your actual basal metabolic rate based on your lean muscle mass (not some calorie estimator from the 50s) while fueling your goals (say goodbye to 1500 cals, bring tired and sore all the time, and obnoxious cravings you can’t get rid of). You sleep better, have more energy, and feel like what you’re doing is actually working. It’s not sorcery but not gonna lie it is kind of magical. Link in bio or comment “body recomp” and we will send it direct. Join hundreds of women getting results like this. • 3 strength tracks to choose from • 1:1 Coaching support in the app • Lifetime access • Amazing all women’s community Join us today 💜 #bodyrecomp #competitivefemaletraining #gainmuscle #perimenopausefitness
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  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • LEVEL M
  • 6-8 Week Programs
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform
  • Body Recomp Program