Exercise Library

Every exercise carries prerequisites, regressions, progressions, faults, cues, tags, and equipment context.

Pulling Mastery Map™

  1. Passive Hang
  2. Active Hang
  3. Scap Pull
  4. Foot-Assisted Ring Pull
  5. Ring Row
  6. Negative Pull-up
  7. Strict Pull-up
  8. Weighted Pull-up
  9. Chest to Bar
  10. Muscle-Up
  11. One Arm Pull-up

Library

Passive Hang

Vertical Pull | Difficulty 1/5

Flexibility
pull-upshoulderoverhead

Prerequisites: Tolerates overhead position without increasing symptoms

Cues: Let the shoulder open gradually | Breathe quietly | Exit before symptoms climb

Active Hang

Vertical Pull | Difficulty 2/5

Control
pull-upscapular control

Prerequisites: Passive Hang

Cues: Push the bar away | Keep elbows long | Own the bottom position

Scap Pull

Vertical Pull | Difficulty 2/5

Control
pull-upscapular strength

Prerequisites: Active Hang

Cues: Move from the shoulder blades | Pause at the top | Lower with control

Ring Row

Horizontal Pull | Difficulty 3/5

Strength
pull-upringsstrength

Prerequisites: Foot-Assisted Ring Pull

Cues: Body stays organized | Pull the rings toward the ribs | Pause before lowering

Strict Pull-up

Vertical Pull | Difficulty 4/5

Skill
pull-upgymnasticsskill

Prerequisites: Passive Hang, Active Hang, Scap Pull, Negative Pull-up

Cues: Start from ownership | Pull with quiet control | Earn each rep