The Pull-up Solution by John Sifferman

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Get The Pull-up Solution by John Sifferman at Salaedu.com

To the Man or Woman who can do ZERO Pull-ups and Wants to do Sets of 10, 20, 30, or More: Learn How I Dramatically Improved my Pull-up Performance and Have Helped Hundreds of People do the Same With a Unique Twist on Pull-up Training.

Dear friend,

If you’ve been struggling to get better at pull-ups and chin-ups, then I’d really like the opportunity to help you succeed – and I’m confident that I can.

Over the years, I’ve discovered a number of key components that are essential to pull-up training success, that unfortunately, most people either don’t know about, or at the very least, don’t use. And thus, they perpetually struggle with exercises like pull-ups among others. But when all of these key components are integrated into one comprehensive system – when you connect the dots – pull-up training success is guaranteed. And on this page, I’m going to help you understand why.

You see, I’m a fitness coach who has loved pull-up training ever since I was a kid, and I can’t tell you how many times I’ve been asked about how to get better at pull-ups and chin-ups over the years. From the many times I’ve been ambushed beneath the pull-up bar at various gyms to the countless questions I’ve received online since I started publishing fitness articles in 2008, it’s been overwhelming. And after answering the same questions over and over again about how to get better at pull-ups, I realized that, “hey, I could do something with my unique twist on pull-up training and maybe even help a lot of people.”

So, I decided to create a comprehensive pull-up training system called The Pull-up Solution that can help practically anyone improve their pull-up numbers using a unique system that works better than anything else currently available.

You see, unlike every other pull-up training book, e-book, DVD, or digital product, The Pull-up Solution is a fully-customizable, do-it-yourself coaching system to help you rapidly improve your pull-up numbers safely and effectively using methods I’ve learned from various fitness professionals, athletes, martial artists, special operations personnel, and yes, even some of my personal training clients. Sometimes, I think they teach me more than I teach them!

And over the years, I’ve learned that most people need more than just a generic, cookie-cutter workout program to help them reach their goals – whether for improving pull-ups or otherwise. Perhaps 1 in 10 people can make that work, but it’s the other 9 who struggle over and over again that I’ve worked with the most. You know – normal people. And there are a lot of obvious reasons why they’ve been struggling!

Because let’s face it. Pull-ups are HARD, and most people struggle with them because of that reason alone. You can’t just take weight plates off to make the exercise more manageable, and so there is a much higher barrier to entry when it comes to pull-ups. Not to mention it takes a little bit of discipline and hard work applied consistently over time to build up your pull-up strength and maintain it. It should go without saying that getting better at pull-ups doesn’t happen by accident. It takes time, humility, and a lot of patience. And you have to be very intentional and systematic about it every step of the way.

And in a similar vein, some people think that working hard is all you have to do, and if you only worked harder, then you would succeed. But this isn’t true either. You have to work hard and smart to succeed with pull-ups.

Now, not only are pull-ups hard in-and-of-themselves, but most people perform them improperly – and not just the technique of the exercise itself, but with poor exercise programming, too. They either “wing it” and get no results, poor results, or random results OR they follow a generic, cookie-cutter program that isn’t suited for their unique needs and circumstances hoping that it will magically help them achieve their goals. But that’s like playing the lottery with your results – the odds are against you. And maybe you’ve had this mentality before, as I have. But when you really think about it, that’s not exactly the best approach. Is it?

So, no wonder most people struggle with pull-ups!

And this problem is further compounded by the fact that most people don’t get the right kind of help. They try to do it alone. They don’t hire a coach. They go looking online and think that reading one article or watching one video once in awhile will provide the solution they’ve been searching for and solve their problem instantly.

Maybe that’s you. And you know how that usually goes.

The truth is that there’s more to performing a pull-up than simply getting your chin over the bar – a lot more. But you won’t learn the best techniques and training strategies in an exercise textbook or an online video. And chances are, your personal trainer may know the basics, but won’t have any advanced solutions or, more importantly, the right personal touch, to help you reach a whole new level.

This is why I created The Pull-up Solution for people like you. Because I might not know everything there is to know about exercise, but I do know a heck-of-a-lot about pull-up training and have a long track record of helping people get really good at them quickly and safely. This is something I’ve been really good at for a long time, and I’ve finally put all of my methods into one affordable package so that this is the last pull-up training resource you ever need.

Click Play to watch me do 30 pull-ups.

Now, I won’t lie to you and claim that I’m some big-dog personal trainer to the celebrities. I don’t have a long list of super-clients ranging from movie stars to rock stars to Navy SEALS. The truth is that I’m just your average fitness professional from the backwoods of small-town New Hampshire who happens to know a heck-of-a-lot about pull-up training. And I’d estimate that 90% of my personal training clients over the years have been ordinary folks just looking to get healthier, stronger, and leaner – not super-athletes or some genetic elite.

 

And so, with this never-seen-before, one-of-a-kind system that I made for anyone with two good arms, you can become extremely proficient in the pull-up exercise – to perform sets of 10, 20, 30, or more reps – and reap all the benefits that comes with that kind of conditioning: strong and defined arms, shoulders, back, and core musculature. Not to mention better posture and serious pound-for-pound strength that will let you progress to more advanced exercises, too.

The Biggest Lie When It Comes

to Succeeding at Pull-up Training

Just do more pull-ups. (BIG FAT LIE!)

I can’t tell you how many times I’ve seen an article from a fitness trainer or strength coach who says that you “just need to do more pull-ups” if you want to get better at them.

Unfortunately, it’s just not that simple.

Sure. That advice might seem to work for some people, for a little while. But this usually happens despite their simplified approach, and when it does, the results seldom last. Not to mention that this advice isn’t applicable to people who can’t do any pull-ups yet – or practically anyone else with special considerations, for that matter.

You see, getting really good at pull-up training and succeeding over the long term requires the integration of several key components that are essential to pull-up training success. In other words, if you don’t get all of these right, then you can forget about succeeding. It just won’t happen – at least, not in my experience.

Because in every single case I’ve ever encountered where someone was struggling to get better at pull-ups, there was at least one – and usually more – of these components missing from their approach. The good news is that when we identify what it is and make some simple changes to their approach, the results finally start coming in.

And I’m not talking about some trendy tips or secrets, but the laws of conditioning and principles of training. Things like the proper use of progression, overload, and periodization, among others. And if you’re missing even just one of the components, then at best, you’ll get sub-par or even no results, whatsoever – wasting your time and energy on something that won’t pay off. And at worst, you may experience overtraining, injuries, or other problems. And many people do!

So, in The Pull-up Solution, I’ve made it my goal to seamlessly integrate all of these key components into one holistic system so that your results are practically guaranteed – and you don’t even have to think about it because it’s all been done for you.

All but one of the keys, that is. The last key component of pull-up training success is hard work, and YOU are in charge of that one! I can throw out words like progression and overload, yadda yadda yadda, but if you’re not willing to work hard, you can forget about succeeding. As I’ve said before, you have to work hard and smart with pull-up training, and nobody gets better at them by accident.

The Catalyst That Pushed Me Over The

Edge To Create This Program For You

So, how did this product come about?

Ever since I started publishing fitness articles and videos online, one of the most common questions I’ve received is on how to get better at pull-ups. So, I found myself creating pull-up training articles and videos, and that would cause even more questions to come in.

I also had other website owners contact me and pay me to write pull-up training articles for their readers, too. Before long, I was starting to be known as an unconventional pull-up training expert in a few corners of the Internet.

And then it happened. I decided to publish my very own pull-up workout program with a twist – combining some of my best pull-up training strategies into one program and also including some special instructions for customizing the workouts to better suit my web visitor’s needs.

And that blogpost went absolutely viral in every sense of the word. It didn’t just start getting hundreds of hits per day, it started getting tens of thousands of visitors each day. It was shared thousands of times through various social media services. And to this day, it’s still my highest-viewed webpage with over 1 million views.

So, a few months after that happened, I thought to myself, “maybe I have something here that can really help people.” I know. I’m a little slow. But that’s when the idea for The Pull-up Solution was born, and the official beta-testing began. I started working with people to see how well my program worked for my online clients, for men, women, old, young, soldiers, and law enforcement officers, among others.

I wanted to find out if my program was more effective than the alternatives they’d tried in the past. And to say it was would be an understatement. The truth is that the positive feedback was overwhelming!

I never thought a single blogpost with a workout program could bring in so many success stories. But over the next two years, I worked with dozens of people to see how the program went in order to improve it and turn it into a comprehensive product.

Some of my beta-testers kept in very close contact with me via email and Skype throughout the process, but most of them followed the program almost entirely on their own – sending me an update on their progress and an occasional question once in awhile.

Note: you can see some of their results further down this page.

To my delight, the program has been a complete success! I’ve received dozens of confirmed success stories from people who were ecstatic from the results. And to this day, I’ve only received one negative report from someone who didn’t succeed with it. Needless to say, I’m pretty satisfied with those results.

And so, I’ve spent the last two years refining that original program with the help of my beta-testers to create a much more comprehensive, no-nonsense system for mastering pull-ups.

Imagine a Workout Program So Precisely Engineered

It Feels As If Your Coach Is Right There With You

The Pull-up Solution gives YOU the keys to create a customized workout program using a tested-and-proven system that addresses your unique needs, goals, and circumstances.

Because the fact of the matter is that not everyone can do pull-ups. And not everyone progresses at the same pace or using the same route. Also, some people have pre-existing conditions and injuries that they have to work around, or past injuries they don’t want to experience again. And some people have a deadline to meet for a fitness test or athletic event.

Needless to say, the need for personalization is huge! And since I can’t necessarily work with you in person (unless you live in the Northeast USA), it would be ridiculous for me to ask you to follow a specific workout program that isn’t catered to your needs.

And seriously, who can afford to spend a fortune on a coach just to help them get better at pull-ups? Not too many people I know.

And that’s why I took one aspect of this product very seriously: personalization.

Sure, a good program will often work well enough for most people, if they can follow it. But a small touch of personalization goes a really long way. And I’ve done everything I can to make this program as customizable as possible to make it as easy as possible for you to succeed.

In fact, one of my ultimate goals in creating this product was to make it so user-friendly and customizable, that it was almost like hiring me as your full-time pull-up training coach. More specifically, I wanted this do-it-yourself training system to come as close to having a coach as possible, without actually having one (or having to pay for one!).

And so, The Pull-up Solution gives you the keys to create your own custom pull-up training program based on YOU – your needs, goals, and circumstances. Because no two people should follow the same exact program.

So, what does this personalization actually look like in practical terms?

Well, first, unlike most cookie-cutter pull-up workout programs, The Pull-up Solution meets you where you are today and gives you exercises that will match both your skill level and conditioning level. In other words, you won’t be asked (i.e. forced) to do an exercise you can’t already do.

So, nowhere in the program will I be telling you to do “3 sets of 5 pull-ups” or some other generic recommendation of sets and reps.

Instead, I’ve included some simple workout programming strategies that anyone can apply to help you customize the program to your skill and conditioning level. These are the same strategies I’ve been using with my own personal training clients for years. And believe me, you don’t need a PhD in exercise science to use them – an understanding of third-grade math will be sufficient.

Secondly, I’ve tried to make the program as easy to implement into your daily schedule as possible. You get to decide not only when you do your workouts, but also for how long. You can even shorten or extend specific training phases to meet your schedule, and I’ve provided an easy-to-read chart in an appendix to help you figure out the best training schedule for you in less than a minute. I’ve tried to incorporate as many time-saving benefits as possible because I know you’re busy.

Thirdly, I’ve made it customizable to not only your goals, but also your starting point. So, if you just want to get your first pull-up, then this will give you the tools and a blueprint for how to make that happen. And if you want to score your first 10 or 20 reps, then this product will show you the way. If you want to use pull-ups to get stronger and lay a foundation for more advanced exercises, then that’s in here, too. So, needless to say, if you have a goal at-all related to improving your pull-up performance, then this system was created for you.

Finally, this is not just a workout program that tells you to “do this, not that, etc.” This is an entire system containing progressive, scalable, customizable workouts, video instruction, coaching tips, and a unique personalization guide, among many other elements.

Basically, I’ve taken everything necessary or otherwise very important for pull-up training success, and compiled it into a step-by-step comprehensive system that can work for practically anyone who is able to follow instructions, and more importantly, willing to work hard.

So, believe me when I say that you’ve never seen another pull-up training program like this before. It is truly one-of-a-kind. And I would know since I’ve purchased and reviewed every single pull-up training resource out there – books, DVD’s, digital products, Kindle e-books, etc. In fact, I’ve got a whole stack of pull-up training resources on my bookshelf that I bought and devoured in order to help me make this product as useful and valuable as possible for you.

And the best part is that I’m offering the entire system at a very affordable price. For less than the cost of a single personal training session, you can get the entire system that has taken me years to research, test, refine, and systematize.

So, all that said, please allow me to introduce you to The Pull-up Solution – the last program you’ll ever need to master the pull-up and chin-up exercises.

“What’s Inside The Package?”

There are three main components contained inside The Pull-up Solution: the manual, the video database, and the progress tracking journal.

1st Component: Manual & Quick-Start Guide

This 45-page e-book will guide you through the process of using this system. It was written and formatted with simplicity in mind so that you can work through it quickly. Plus, with the Quick-Start Guide, you can begin training in minutes if you want to. It will literally take you by the hand and show you exactly what you need to do each and every day so that there is no guesswork involved – just follow the instructions. Again, my goal was to provide a resource that was so comprehensive that it’s as close to having a coach as possible, without actually having one.

The manual also contains the actual 12-week workout program you’ll be going through with detailed instructions to help you make the most of each and every training session.

There are also various features to help you customize it to your needs:

• The Personalization Guide will offer helpful tips for customizing the program to your individual needs. It is broken down into demographics with special considerations for athletes, bodybuilders, female trainees, and older trainees among others so that you get more specific coaching advice for your unique situation.
• You’ll find a chart to help you modify the program based on how much time you have available to focus on pull-ups (e.g. 1 month program, 2 month program, 3 months, etc.).
• There is also a section with Tips on How to Maximize Your Results and a few extra perks that I’ll keep a surprise.

2nd Component: Training Video Database

There are over thirty instructional videos in four distinct categories included in the system. All videos were created to be short and to the point so you’re not wasting your time trying to find the information you need.

The 8 Key Components of Optimal Pull-up Technique – These will help you learn both the main points and the subtle nuances of pull-up technique to make sure you’re performing each exercise not just properly, but optimally.

These videos will help you…

• Maximize your results and the benefits you receive from the exercise
• Maximize the amount of force you can produce, and thus, the amount of strength you gain from pull-up training
• Turn the pull-up exercise into a full-body exercise instead just a “back and biceps” exercise so that you can apply all of your body’s strength.
• Learn how to pack your shoulders properly to engage the powerful muscles of the back and core
• Integrate your entire core into the movement to sculpt your abs each and every repetition
• Grip the bar properly to improve your grip strength so that your arms don’t fatigue pre-maturely
• Prepare for more advanced exercises by laying a strong foundation of perfect technique
• Minimize the risk of injuries so that you don’t develop and reinforce a bad habit that can lead to problems down the road.
• And much more!

Warmup and Cooldown Instructional Videos for Pull-up Pre-hab and Injury-Prevention – Using state-of-the-art training modalities, these two follow along videos will guide you step-by-step through a precision warmup and cooldown protocol that was custom-made for pull-up trainees.

These videos will help you…

• Warmup before training with key, pullup-specific joint mobility exercises to help prime your body for training better than a general warmup ever could.
• Cooldown from your sessions with compensatory stretches to help boost your recovery process immediately after training.
• Prevent overuse injuries from developing by providing a safety net of safe range of motion and also by releasing tension in and around the working joints and musculature.
• Finish your training sessions feeling better than when you started.

 

Exercise Technique Instructional Videos – Learn exactly how to perform all of the exercises in the program with these short and to-the-point videos.

These videos will help you…

• Choose an exercise that matches both your skill level and conditioning level.
• Regress to an easier exercise, if needed, so that you never feel like you have to do an exercise that you are not comfortable with (yet!).
• Progress to more advanced exercises when you’re ready.

Tips, Tricks, and Techniques Videos to Improve Pull-up Performance

These videos will help you…

• Modify certain exercises to adjust them to your skill level so that you’re able to take yourself right to your edge, and no further, every time you train – whether you’re a complete beginner or a more advanced trainee
• “Sneak in” some advanced training strategies into your beginner-level workouts for even better results
• Avoid common mistakes so that you don’t get hurt while exercising
• Improve your grip strength, shoulder stability, and core strength
• Release extra-tense muscles after a hard training session to help reduce muscle soreness the following day
• Boost your recovery so that you adapt faster and can train again sooner
• And much more!

3rd Component: Progress Tracking Journal

The last element of the program is the Progress Tracking Journal, which will help you keep track of your improvements each time you train. It’s available in both printable and digital format, and has been pre-formatted so that all you need to do is enter your data as you go along – saving you time so that you can get back to your life once you’re done training.

 

Additional Bonuses

I’ve also included some additional bonuses in the package deal – just because I like you so much and really want you to succeed. These are not necessary to complete the program, but they will absolutely help you in your pull-up training endeavors. You can think of these as my way of saying “thanks” for investing in my program.

Interview with Al Kavadlo About Pull-up Training and Other Bar Calisthenics (≈27 minute audio mp3) – Al is a true Bodyweight Training Expert, the Author of Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics, and the Founder of the Progressive Calisthenics Certification.

In this interview, you’ll learn…

• Why everyone should be doing pull-ups
• How to make pullups harder or easier depending on your conditioning level
• How to scale an exercise to your skill level to take you right to your edge and no further
• The biggest mistakes people make when doing pullups and how to avoid them
• The best exercises to help you get your first, unassisted pullup
• The simple way to blend instinct with a proven system to get into your ideal training zone
• The major advantages that bodyweight training has over weight lifting
• The right time to start trying kipping pullups
• How to work up to the one arm pullup
• And much more!

Interview with Shawna Kaminski About Pull-up Training For Women (≈47 minute audio mp3) – Shawna is a Fitness Professional, the Author of the Challenge Workouts Pull-up Program, and a true Pull-up Training Extraordinaire.

In this interview, you’ll learn…

• How Shawna worked up to being able to do 32 pullups
• Why mastering the pull-up could be the best thing you can do to empower yourself
• How to work around the unique challenges that women face when training for the pull-up
• The best assistance exercises to improve pull-up and chin-up performance
• Where to begin if you cannot do a single pullup
• How to get into the right body position to maximize muscle recruitment and boost your pull-up numbers
• What happens to your body once you can do a single pull-up and why it gets easier to build numbers once you achieve your first one
• How to get strong and stay light
• How the “workout finishers” strategy can help you boost your performance in ANY workout program and help you burn more fat and build more muscle
• And much more!

Interview with Ryan Hurst About Pull-up Training For Health, Fitness, and Fun (≈55 minute audio mp3) – Ryan is a Former Competitive Gymnast, a Health-first Strength and Movement Coach, holds black belts in Kendo, Judo, and Shorinji Kempo, and is the Founder of GMB Fitness.

In this interview, you’ll learn…

• How Ryan’s background in gymnastics and martial arts has shaped his fitness philosophy
• The pros and cons of gymnastic rings and the unique benefits this tool offers, and why you might want to consider getting a set (or making some)
• How beginners can work up to extremely advanced strength skills on the rings
• Ryan’s unique method for progressing from beginner level exercises to advanced ones, regardless of conditioning level
• What to do after you’ve reached the 20-pullups threshold
• Why Ryan does NOT recommend the kipping pull-up exercise, and why you should think twice before performing them
• How to work towards achieving the highly-esteemed one arm pull-up
• What your personal trainer didn’t tell you about what to do with the core and the legs while perfoming pull-ups and chin-ups
• What it means when they say “tighter is lighter” and how you can apply this simple strategy to sky-rocket your strength training performance – whether on the rings or not
• And much more!

Interview with Hugo Rivera about Pull-up Training for Maximum Hypertrophy (≈68 minute audio mp3) – Hugo is a Lifetime Natural Bodybuilder, a Pull-up Training Beast, and a Best-Selling Author of the Body Sculpting Bible book series and also the Body Re-Engineering Program.

In this interview, you’ll learn…

• The best training methods and strategies for maximizing hypertrophy with pull-ups
• The most effective training protocols and strategies for sculpting the arms, shoulders, back, and core musculature
• Hugo’s preferred periodization model for continuous muscle gains every week
• The best pull-up and chin-up workouts to stimulate the most muscle
• And much more!

Interview with Steven Proto About Pull-up Training For Maximal Strength (≈2000 words) – Steven is the Guinness World Record Holder for the World’s Heaviest Pull-up and also The Most Pull-ups Completed In One Minute With a 100 Pound Backpack, He is also a former Marine and the Founder of ExtremistPullup.

In this interview, you’ll learn…

• How Steven trained to set the Guinness World Record for the World’s Heaviest Weighted Pull-up
• How to model his approach and get really strong with pull-ups, one-arm pull-ups, and weighted pull-ups
• And much more!

Interview with Navy SEAL, Stew Smith, about Pull-up Training for the Military (≈53 minute audio mp3) – Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several best-selling fitness books such as The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, and S.W.A.T. Fitness. Stew has trained thousands of students for Navy SEAL, Special Forces, and many other military, law enforcement, and firefighter professions.

In this interview, you’ll learn…

• How to prepare for and ace a military, law enforcement, or firefighter physical fitness test
• Stew’s two-week program for rapidly increasing your pull-up numbers as fast as humanly possible (great short-term strategy for those who need to increase their pull-ups like…yesterday!)
• Stew’s top 3 pull-up training workouts and the exact program he uses to help you build your strength and repetition numbers
• A clever strategy for inducing major overload on the muscles and reaping bigger gains (works for both beginners and advanced trainees)
• How Stew is able to maintain a high level of fitness at 45 years old (the keys to long-term training success)
• And much more!

Interview with Christian Carson and Ryan Provencher about Pull-up Training for Police and Firefighters (≈35 minute audio mp3) – Christian and Ryan are professional firefighters and fire captains at the Bellingham, WA fire department. They are also TACFIT Division Chiefs and are the creators of the TACFIT Firefighter First Alarm fitness program.

In this interview, you’ll learn…

• How to prepare for a firefighter physical fitness test
• Beginner and advanced level pull-up training tips for those with physically-demanding jobs
• One technique tip that will help you focus on recruiting your major muscle groups, instead of letting your smaller muscle groups fatigue prematurely
• How to activate your core, hips, and legs to turn the pull-up into a full body exercise for maximum strength recruitment
• Their go-to workout for increasing their pull-up numbers in 12 weeks
• 5 strategies they use to break through a plateau
• A workout protocol to temporarily boost pullup results and get a big spike in your numbers
• How to make the pull-up exercise much easier by augmenting your workouts with another key training tool
• The straight truth on kipping pull-ups and how to use them wisely
• Cutting-edge recovery methods to make sure you stay healthy and are able to perform at your best
• And much more!

Interview with Jeff Kuhland about Pull-up Training for Advanced Athletes and Natural Movers (≈50 minute audio mp3) – Jeff is a fitness professional, a MovNat trainer, a CrossFit Coach, and the owner of Athletic Human.

In this interview, you’ll learn…

• How to increase your strength to weight ratio and build your pull-up numbers
• Jeff’s 3 go-to methods for dramatically increasing pull-up reps to high rep sets (e.g. 30+ reps)
• Why intermediate and advanced trainees often need to train for pull-up strength to increase endurance capacity if they want to build up to very high rep sets of pull-ups
• Jeff’s formula for breaking a pull-up training plateau
• A better alternative to Crossfit-style kipping pull-ups
• Why Jeff thinks a wide variety of training is important and how to apply that to pull-up training
• A basic progression for working up to one-arm pull-ups
• The best equipment for effective pull-up training
• How to make your pull-up training more practical for real-life climbing purposes using the lessons he’s learned from his MovNat experience and a collection of practical pull-up variations such as the tap swing, tuck swing, and elbow pull-ups
• Jeff’s favorite pull-up workouts
• And much more!

 

Special Bonus: Pull-up Prep & Prehab Program

This new program includes two studio production quality instructional videos in high definition that will teach you dozens of exercises to help you:

• Prevent injury to your shoulders, elbows, wrists, and spine
• Accelerate your recovery so that you can do more training sooner
• Warmup and cooldown thoroughly to prime your body for work and to reduce pain and strain following your training
• Increase your mobility and flexibility to improve your range of motion and get stronger in those deep ranges
• Maximize the results from your pull-up training

This unique training routine will have you feeling and performing at your best all throughout your pull-up training cycles.

Here’s a short teaser video of the Pull-up Prep & Prehab Program…

Note: There might be an additional bonus or two included with your purchase as well. You’ll find all of the bonuses on the download page with everything else.

To the Man or Woman who can do ZERO Pull-ups and Wants to do Sets of 10, 20, 30, or More: Learn How I Dramatically Improved my Pull-up Performance and Have Helped Hundreds of People do the Same With a Unique Twist on Pull-up Training.

Dear friend,

If you’ve been struggling to get better at pull-ups and chin-ups, then I’d really like the opportunity to help you succeed – and I’m confident that I can.

Over the years, I’ve discovered a number of key components that are essential to pull-up training success, that unfortunately, most people either don’t know about, or at the very least, don’t use. And thus, they perpetually struggle with exercises like pull-ups among others. But when all of these key components are integrated into one comprehensive system – when you connect the dots – pull-up training success is guaranteed. And on this page, I’m going to help you understand why.

You see, I’m a fitness coach who has loved pull-up training ever since I was a kid, and I can’t tell you how many times I’ve been asked about how to get better at pull-ups and chin-ups over the years. From the many times I’ve been ambushed beneath the pull-up bar at various gyms to the countless questions I’ve received online since I started publishing fitness articles in 2008, it’s been overwhelming. And after answering the same questions over and over again about how to get better at pull-ups, I realized that, “hey, I could do something with my unique twist on pull-up training and maybe even help a lot of people.”

So, I decided to create a comprehensive pull-up training system called The Pull-up Solution that can help practically anyone improve their pull-up numbers using a unique system that works better than anything else currently available.

You see, unlike every other pull-up training book, e-book, DVD, or digital product, The Pull-up Solution is a fully-customizable, do-it-yourself coaching system to help you rapidly improve your pull-up numbers safely and effectively using methods I’ve learned from various fitness professionals, athletes, martial artists, special operations personnel, and yes, even some of my personal training clients. Sometimes, I think they teach me more than I teach them!

And over the years, I’ve learned that most people need more than just a generic, cookie-cutter workout program to help them reach their goals – whether for improving pull-ups or otherwise. Perhaps 1 in 10 people can make that work, but it’s the other 9 who struggle over and over again that I’ve worked with the most. You know – normal people. And there are a lot of obvious reasons why they’ve been struggling!

Because let’s face it. Pull-ups are HARD, and most people struggle with them because of that reason alone. You can’t just take weight plates off to make the exercise more manageable, and so there is a much higher barrier to entry when it comes to pull-ups. Not to mention it takes a little bit of discipline and hard work applied consistently over time to build up your pull-up strength and maintain it. It should go without saying that getting better at pull-ups doesn’t happen by accident. It takes time, humility, and a lot of patience. And you have to be very intentional and systematic about it every step of the way.

And in a similar vein, some people think that working hard is all you have to do, and if you only worked harder, then you would succeed. But this isn’t true either. You have to work hard and smart to succeed with pull-ups.

Now, not only are pull-ups hard in-and-of-themselves, but most people perform them improperly – and not just the technique of the exercise itself, but with poor exercise programming, too. They either “wing it” and get no results, poor results, or random results OR they follow a generic, cookie-cutter program that isn’t suited for their unique needs and circumstances hoping that it will magically help them achieve their goals. But that’s like playing the lottery with your results – the odds are against you. And maybe you’ve had this mentality before, as I have. But when you really think about it, that’s not exactly the best approach. Is it?

So, no wonder most people struggle with pull-ups!

And this problem is further compounded by the fact that most people don’t get the right kind of help. They try to do it alone. They don’t hire a coach. They go looking online and think that reading one article or watching one video once in awhile will provide the solution they’ve been searching for and solve their problem instantly.

Maybe that’s you. And you know how that usually goes.

The truth is that there’s more to performing a pull-up than simply getting your chin over the bar – a lot more. But you won’t learn the best techniques and training strategies in an exercise textbook or an online video. And chances are, your personal trainer may know the basics, but won’t have any advanced solutions or, more importantly, the right personal touch, to help you reach a whole new level.

This is why I created The Pull-up Solution for people like you. Because I might not know everything there is to know about exercise, but I do know a heck-of-a-lot about pull-up training and have a long track record of helping people get really good at them quickly and safely. This is something I’ve been really good at for a long time, and I’ve finally put all of my methods into one affordable package so that this is the last pull-up training resource you ever need.

Click Play to watch me do 30 pull-ups.

Now, I won’t lie to you and claim that I’m some big-dog personal trainer to the celebrities. I don’t have a long list of super-clients ranging from movie stars to rock stars to Navy SEALS. The truth is that I’m just your average fitness professional from the backwoods of small-town New Hampshire who happens to know a heck-of-a-lot about pull-up training. And I’d estimate that 90% of my personal training clients over the years have been ordinary folks just looking to get healthier, stronger, and leaner – not super-athletes or some genetic elite.

 

And so, with this never-seen-before, one-of-a-kind system that I made for anyone with two good arms, you can become extremely proficient in the pull-up exercise – to perform sets of 10, 20, 30, or more reps – and reap all the benefits that comes with that kind of conditioning: strong and defined arms, shoulders, back, and core musculature. Not to mention better posture and serious pound-for-pound strength that will let you progress to more advanced exercises, too.

The Biggest Lie When It Comes

to Succeeding at Pull-up Training

Just do more pull-ups. (BIG FAT LIE!)

I can’t tell you how many times I’ve seen an article from a fitness trainer or strength coach who says that you “just need to do more pull-ups” if you want to get better at them.

Unfortunately, it’s just not that simple.

Sure. That advice might seem to work for some people, for a little while. But this usually happens despite their simplified approach, and when it does, the results seldom last. Not to mention that this advice isn’t applicable to people who can’t do any pull-ups yet – or practically anyone else with special considerations, for that matter.

You see, getting really good at pull-up training and succeeding over the long term requires the integration of several key components that are essential to pull-up training success. In other words, if you don’t get all of these right, then you can forget about succeeding. It just won’t happen – at least, not in my experience.

Because in every single case I’ve ever encountered where someone was struggling to get better at pull-ups, there was at least one – and usually more – of these components missing from their approach. The good news is that when we identify what it is and make some simple changes to their approach, the results finally start coming in.

And I’m not talking about some trendy tips or secrets, but the laws of conditioning and principles of training. Things like the proper use of progression, overload, and periodization, among others. And if you’re missing even just one of the components, then at best, you’ll get sub-par or even no results, whatsoever – wasting your time and energy on something that won’t pay off. And at worst, you may experience overtraining, injuries, or other problems. And many people do!

So, in The Pull-up Solution, I’ve made it my goal to seamlessly integrate all of these key components into one holistic system so that your results are practically guaranteed – and you don’t even have to think about it because it’s all been done for you.

All but one of the keys, that is. The last key component of pull-up training success is hard work, and YOU are in charge of that one! I can throw out words like progression and overload, yadda yadda yadda, but if you’re not willing to work hard, you can forget about succeeding. As I’ve said before, you have to work hard and smart with pull-up training, and nobody gets better at them by accident.

The Catalyst That Pushed Me Over The

Edge To Create This Program For You

So, how did this product come about?

Ever since I started publishing fitness articles and videos online, one of the most common questions I’ve received is on how to get better at pull-ups. So, I found myself creating pull-up training articles and videos, and that would cause even more questions to come in.

I also had other website owners contact me and pay me to write pull-up training articles for their readers, too. Before long, I was starting to be known as an unconventional pull-up training expert in a few corners of the Internet.

And then it happened. I decided to publish my very own pull-up workout program with a twist – combining some of my best pull-up training strategies into one program and also including some special instructions for customizing the workouts to better suit my web visitor’s needs.

And that blogpost went absolutely viral in every sense of the word. It didn’t just start getting hundreds of hits per day, it started getting tens of thousands of visitors each day. It was shared thousands of times through various social media services. And to this day, it’s still my highest-viewed webpage with over 1 million views.

So, a few months after that happened, I thought to myself, “maybe I have something here that can really help people.” I know. I’m a little slow. But that’s when the idea for The Pull-up Solution was born, and the official beta-testing began. I started working with people to see how well my program worked for my online clients, for men, women, old, young, soldiers, and law enforcement officers, among others.

I wanted to find out if my program was more effective than the alternatives they’d tried in the past. And to say it was would be an understatement. The truth is that the positive feedback was overwhelming!

I never thought a single blogpost with a workout program could bring in so many success stories. But over the next two years, I worked with dozens of people to see how the program went in order to improve it and turn it into a comprehensive product.

Some of my beta-testers kept in very close contact with me via email and Skype throughout the process, but most of them followed the program almost entirely on their own – sending me an update on their progress and an occasional question once in awhile.

Note: you can see some of their results further down this page.

To my delight, the program has been a complete success! I’ve received dozens of confirmed success stories from people who were ecstatic from the results. And to this day, I’ve only received one negative report from someone who didn’t succeed with it. Needless to say, I’m pretty satisfied with those results.

And so, I’ve spent the last two years refining that original program with the help of my beta-testers to create a much more comprehensive, no-nonsense system for mastering pull-ups.

Imagine a Workout Program So Precisely Engineered

It Feels As If Your Coach Is Right There With You

The Pull-up Solution gives YOU the keys to create a customized workout program using a tested-and-proven system that addresses your unique needs, goals, and circumstances.

Because the fact of the matter is that not everyone can do pull-ups. And not everyone progresses at the same pace or using the same route. Also, some people have pre-existing conditions and injuries that they have to work around, or past injuries they don’t want to experience again. And some people have a deadline to meet for a fitness test or athletic event.

Needless to say, the need for personalization is huge! And since I can’t necessarily work with you in person (unless you live in the Northeast USA), it would be ridiculous for me to ask you to follow a specific workout program that isn’t catered to your needs.

And seriously, who can afford to spend a fortune on a coach just to help them get better at pull-ups? Not too many people I know.

And that’s why I took one aspect of this product very seriously: personalization.

Sure, a good program will often work well enough for most people, if they can follow it. But a small touch of personalization goes a really long way. And I’ve done everything I can to make this program as customizable as possible to make it as easy as possible for you to succeed.

In fact, one of my ultimate goals in creating this product was to make it so user-friendly and customizable, that it was almost like hiring me as your full-time pull-up training coach. More specifically, I wanted this do-it-yourself training system to come as close to having a coach as possible, without actually having one (or having to pay for one!).

And so, The Pull-up Solution gives you the keys to create your own custom pull-up training program based on YOU – your needs, goals, and circumstances. Because no two people should follow the same exact program.

So, what does this personalization actually look like in practical terms?

Well, first, unlike most cookie-cutter pull-up workout programs, The Pull-up Solution meets you where you are today and gives you exercises that will match both your skill level and conditioning level. In other words, you won’t be asked (i.e. forced) to do an exercise you can’t already do.

So, nowhere in the program will I be telling you to do “3 sets of 5 pull-ups” or some other generic recommendation of sets and reps.

Instead, I’ve included some simple workout programming strategies that anyone can apply to help you customize the program to your skill and conditioning level. These are the same strategies I’ve been using with my own personal training clients for years. And believe me, you don’t need a PhD in exercise science to use them – an understanding of third-grade math will be sufficient.

Secondly, I’ve tried to make the program as easy to implement into your daily schedule as possible. You get to decide not only when you do your workouts, but also for how long. You can even shorten or extend specific training phases to meet your schedule, and I’ve provided an easy-to-read chart in an appendix to help you figure out the best training schedule for you in less than a minute. I’ve tried to incorporate as many time-saving benefits as possible because I know you’re busy.

Thirdly, I’ve made it customizable to not only your goals, but also your starting point. So, if you just want to get your first pull-up, then this will give you the tools and a blueprint for how to make that happen. And if you want to score your first 10 or 20 reps, then this product will show you the way. If you want to use pull-ups to get stronger and lay a foundation for more advanced exercises, then that’s in here, too. So, needless to say, if you have a goal at-all related to improving your pull-up performance, then this system was created for you.

Finally, this is not just a workout program that tells you to “do this, not that, etc.” This is an entire system containing progressive, scalable, customizable workouts, video instruction, coaching tips, and a unique personalization guide, among many other elements.

Basically, I’ve taken everything necessary or otherwise very important for pull-up training success, and compiled it into a step-by-step comprehensive system that can work for practically anyone who is able to follow instructions, and more importantly, willing to work hard.

So, believe me when I say that you’ve never seen another pull-up training program like this before. It is truly one-of-a-kind. And I would know since I’ve purchased and reviewed every single pull-up training resource out there – books, DVD’s, digital products, Kindle e-books, etc. In fact, I’ve got a whole stack of pull-up training resources on my bookshelf that I bought and devoured in order to help me make this product as useful and valuable as possible for you.

And the best part is that I’m offering the entire system at a very affordable price. For less than the cost of a single personal training session, you can get the entire system that has taken me years to research, test, refine, and systematize.

So, all that said, please allow me to introduce you to The Pull-up Solution – the last program you’ll ever need to master the pull-up and chin-up exercises.

“What’s Inside The Package?”

There are three main components contained inside The Pull-up Solution: the manual, the video database, and the progress tracking journal.

1st Component: Manual & Quick-Start Guide

This 45-page e-book will guide you through the process of using this system. It was written and formatted with simplicity in mind so that you can work through it quickly. Plus, with the Quick-Start Guide, you can begin training in minutes if you want to. It will literally take you by the hand and show you exactly what you need to do each and every day so that there is no guesswork involved – just follow the instructions. Again, my goal was to provide a resource that was so comprehensive that it’s as close to having a coach as possible, without actually having one.

The manual also contains the actual 12-week workout program you’ll be going through with detailed instructions to help you make the most of each and every training session.

There are also various features to help you customize it to your needs:

• The Personalization Guide will offer helpful tips for customizing the program to your individual needs. It is broken down into demographics with special considerations for athletes, bodybuilders, female trainees, and older trainees among others so that you get more specific coaching advice for your unique situation.
• You’ll find a chart to help you modify the program based on how much time you have available to focus on pull-ups (e.g. 1 month program, 2 month program, 3 months, etc.).
• There is also a section with Tips on How to Maximize Your Results and a few extra perks that I’ll keep a surprise.

2nd Component: Training Video Database

There are over thirty instructional videos in four distinct categories included in the system. All videos were created to be short and to the point so you’re not wasting your time trying to find the information you need.

The 8 Key Components of Optimal Pull-up Technique – These will help you learn both the main points and the subtle nuances of pull-up technique to make sure you’re performing each exercise not just properly, but optimally.

These videos will help you…

• Maximize your results and the benefits you receive from the exercise
• Maximize the amount of force you can produce, and thus, the amount of strength you gain from pull-up training
• Turn the pull-up exercise into a full-body exercise instead just a “back and biceps” exercise so that you can apply all of your body’s strength.
• Learn how to pack your shoulders properly to engage the powerful muscles of the back and core
• Integrate your entire core into the movement to sculpt your abs each and every repetition
• Grip the bar properly to improve your grip strength so that your arms don’t fatigue pre-maturely
• Prepare for more advanced exercises by laying a strong foundation of perfect technique
• Minimize the risk of injuries so that you don’t develop and reinforce a bad habit that can lead to problems down the road.
• And much more!

Warmup and Cooldown Instructional Videos for Pull-up Pre-hab and Injury-Prevention – Using state-of-the-art training modalities, these two follow along videos will guide you step-by-step through a precision warmup and cooldown protocol that was custom-made for pull-up trainees.

These videos will help you…

• Warmup before training with key, pullup-specific joint mobility exercises to help prime your body for training better than a general warmup ever could.
• Cooldown from your sessions with compensatory stretches to help boost your recovery process immediately after training.
• Prevent overuse injuries from developing by providing a safety net of safe range of motion and also by releasing tension in and around the working joints and musculature.
• Finish your training sessions feeling better than when you started.

 

Exercise Technique Instructional Videos – Learn exactly how to perform all of the exercises in the program with these short and to-the-point videos.

These videos will help you…

• Choose an exercise that matches both your skill level and conditioning level.
• Regress to an easier exercise, if needed, so that you never feel like you have to do an exercise that you are not comfortable with (yet!).
• Progress to more advanced exercises when you’re ready.

Tips, Tricks, and Techniques Videos to Improve Pull-up Performance

These videos will help you…

• Modify certain exercises to adjust them to your skill level so that you’re able to take yourself right to your edge, and no further, every time you train – whether you’re a complete beginner or a more advanced trainee
• “Sneak in” some advanced training strategies into your beginner-level workouts for even better results
• Avoid common mistakes so that you don’t get hurt while exercising
• Improve your grip strength, shoulder stability, and core strength
• Release extra-tense muscles after a hard training session to help reduce muscle soreness the following day
• Boost your recovery so that you adapt faster and can train again sooner
• And much more!

3rd Component: Progress Tracking Journal

The last element of the program is the Progress Tracking Journal, which will help you keep track of your improvements each time you train. It’s available in both printable and digital format, and has been pre-formatted so that all you need to do is enter your data as you go along – saving you time so that you can get back to your life once you’re done training.

 

Additional Bonuses

I’ve also included some additional bonuses in the package deal – just because I like you so much and really want you to succeed. These are not necessary to complete the program, but they will absolutely help you in your pull-up training endeavors. You can think of these as my way of saying “thanks” for investing in my program.

Interview with Al Kavadlo About Pull-up Training and Other Bar Calisthenics (≈27 minute audio mp3) – Al is a true Bodyweight Training Expert, the Author of Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics, and the Founder of the Progressive Calisthenics Certification.

In this interview, you’ll learn…

• Why everyone should be doing pull-ups
• How to make pullups harder or easier depending on your conditioning level
• How to scale an exercise to your skill level to take you right to your edge and no further
• The biggest mistakes people make when doing pullups and how to avoid them
• The best exercises to help you get your first, unassisted pullup
• The simple way to blend instinct with a proven system to get into your ideal training zone
• The major advantages that bodyweight training has over weight lifting
• The right time to start trying kipping pullups
• How to work up to the one arm pullup
• And much more!

Interview with Shawna Kaminski About Pull-up Training For Women (≈47 minute audio mp3) – Shawna is a Fitness Professional, the Author of the Challenge Workouts Pull-up Program, and a true Pull-up Training Extraordinaire.

In this interview, you’ll learn…

• How Shawna worked up to being able to do 32 pullups
• Why mastering the pull-up could be the best thing you can do to empower yourself
• How to work around the unique challenges that women face when training for the pull-up
• The best assistance exercises to improve pull-up and chin-up performance
• Where to begin if you cannot do a single pullup
• How to get into the right body position to maximize muscle recruitment and boost your pull-up numbers
• What happens to your body once you can do a single pull-up and why it gets easier to build numbers once you achieve your first one
• How to get strong and stay light
• How the “workout finishers” strategy can help you boost your performance in ANY workout program and help you burn more fat and build more muscle
• And much more!

Interview with Ryan Hurst About Pull-up Training For Health, Fitness, and Fun (≈55 minute audio mp3) – Ryan is a Former Competitive Gymnast, a Health-first Strength and Movement Coach, holds black belts in Kendo, Judo, and Shorinji Kempo, and is the Founder of GMB Fitness.

In this interview, you’ll learn…

• How Ryan’s background in gymnastics and martial arts has shaped his fitness philosophy
• The pros and cons of gymnastic rings and the unique benefits this tool offers, and why you might want to consider getting a set (or making some)
• How beginners can work up to extremely advanced strength skills on the rings
• Ryan’s unique method for progressing from beginner level exercises to advanced ones, regardless of conditioning level
• What to do after you’ve reached the 20-pullups threshold
• Why Ryan does NOT recommend the kipping pull-up exercise, and why you should think twice before performing them
• How to work towards achieving the highly-esteemed one arm pull-up
• What your personal trainer didn’t tell you about what to do with the core and the legs while perfoming pull-ups and chin-ups
• What it means when they say “tighter is lighter” and how you can apply this simple strategy to sky-rocket your strength training performance – whether on the rings or not
• And much more!

Interview with Hugo Rivera about Pull-up Training for Maximum Hypertrophy (≈68 minute audio mp3) – Hugo is a Lifetime Natural Bodybuilder, a Pull-up Training Beast, and a Best-Selling Author of the Body Sculpting Bible book series and also the Body Re-Engineering Program.

In this interview, you’ll learn…

• The best training methods and strategies for maximizing hypertrophy with pull-ups
• The most effective training protocols and strategies for sculpting the arms, shoulders, back, and core musculature
• Hugo’s preferred periodization model for continuous muscle gains every week
• The best pull-up and chin-up workouts to stimulate the most muscle
• And much more!

Interview with Steven Proto About Pull-up Training For Maximal Strength (≈2000 words) – Steven is the Guinness World Record Holder for the World’s Heaviest Pull-up and also The Most Pull-ups Completed In One Minute With a 100 Pound Backpack, He is also a former Marine and the Founder of ExtremistPullup.

In this interview, you’ll learn…

• How Steven trained to set the Guinness World Record for the World’s Heaviest Weighted Pull-up
• How to model his approach and get really strong with pull-ups, one-arm pull-ups, and weighted pull-ups
• And much more!

Interview with Navy SEAL, Stew Smith, about Pull-up Training for the Military (≈53 minute audio mp3) – Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several best-selling fitness books such as The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, and S.W.A.T. Fitness. Stew has trained thousands of students for Navy SEAL, Special Forces, and many other military, law enforcement, and firefighter professions.

In this interview, you’ll learn…

• How to prepare for and ace a military, law enforcement, or firefighter physical fitness test
• Stew’s two-week program for rapidly increasing your pull-up numbers as fast as humanly possible (great short-term strategy for those who need to increase their pull-ups like…yesterday!)
• Stew’s top 3 pull-up training workouts and the exact program he uses to help you build your strength and repetition numbers
• A clever strategy for inducing major overload on the muscles and reaping bigger gains (works for both beginners and advanced trainees)
• How Stew is able to maintain a high level of fitness at 45 years old (the keys to long-term training success)
• And much more!

Interview with Christian Carson and Ryan Provencher about Pull-up Training for Police and Firefighters (≈35 minute audio mp3) – Christian and Ryan are professional firefighters and fire captains at the Bellingham, WA fire department. They are also TACFIT Division Chiefs and are the creators of the TACFIT Firefighter First Alarm fitness program.

In this interview, you’ll learn…

• How to prepare for a firefighter physical fitness test
• Beginner and advanced level pull-up training tips for those with physically-demanding jobs
• One technique tip that will help you focus on recruiting your major muscle groups, instead of letting your smaller muscle groups fatigue prematurely
• How to activate your core, hips, and legs to turn the pull-up into a full body exercise for maximum strength recruitment
• Their go-to workout for increasing their pull-up numbers in 12 weeks
• 5 strategies they use to break through a plateau
• A workout protocol to temporarily boost pullup results and get a big spike in your numbers
• How to make the pull-up exercise much easier by augmenting your workouts with another key training tool
• The straight truth on kipping pull-ups and how to use them wisely
• Cutting-edge recovery methods to make sure you stay healthy and are able to perform at your best
• And much more!

Interview with Jeff Kuhland about Pull-up Training for Advanced Athletes and Natural Movers (≈50 minute audio mp3) – Jeff is a fitness professional, a MovNat trainer, a CrossFit Coach, and the owner of Athletic Human.

In this interview, you’ll learn…

• How to increase your strength to weight ratio and build your pull-up numbers
• Jeff’s 3 go-to methods for dramatically increasing pull-up reps to high rep sets (e.g. 30+ reps)
• Why intermediate and advanced trainees often need to train for pull-up strength to increase endurance capacity if they want to build up to very high rep sets of pull-ups
• Jeff’s formula for breaking a pull-up training plateau
• A better alternative to Crossfit-style kipping pull-ups
• Why Jeff thinks a wide variety of training is important and how to apply that to pull-up training
• A basic progression for working up to one-arm pull-ups
• The best equipment for effective pull-up training
• How to make your pull-up training more practical for real-life climbing purposes using the lessons he’s learned from his MovNat experience and a collection of practical pull-up variations such as the tap swing, tuck swing, and elbow pull-ups
• Jeff’s favorite pull-up workouts
• And much more!

 

Special Bonus: Pull-up Prep & Prehab Program

This new program includes two studio production quality instructional videos in high definition that will teach you dozens of exercises to help you:

• Prevent injury to your shoulders, elbows, wrists, and spine
• Accelerate your recovery so that you can do more training sooner
• Warmup and cooldown thoroughly to prime your body for work and to reduce pain and strain following your training
• Increase your mobility and flexibility to improve your range of motion and get stronger in those deep ranges
• Maximize the results from your pull-up training

This unique training routine will have you feeling and performing at your best all throughout your pull-up training cycles.

Here’s a short teaser video of the Pull-up Prep & Prehab Program…

Note: There might be an additional bonus or two included with your purchase as well. You’ll find all of the bonuses on the download page with everything else.