02:26: Progression 1:: Target 30 seconds = Active Dead Arm Hang (activate scapulas, no thumbs) 04:00: Progression 2:: 3 sets of 10 = Scapula Pull-ups 04:43: Progression 3:: 5 sets of Target 10s = Flexed Hang (hollow body) 06:35: Progression 4:: 3 sets of 8-10 reps = Jumping Negatives 07:25: Progression 5: 3 sets of 10 = Assisted Pull-ups (slow down, quick up) progress Progression 5 from heavy to lighter bands (or lower weight on a machine) 10:45: Your First Pull-up!
Happy new year Dana. I’ve never done a pull up without assistance but I’m going start trying and maybe at the end of the year I’ll send you a video of my progress 👏🏼👊🏼💯💪🏼
So, this old lady needs a challenge! Should get clearance to start working out again on Monday. S/P lumpectomy for breast cancer, and will do radiation, but need to shift my focus and attention to get me through!
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁🎉
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁🎉
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁🎉
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉🎊 l have something for you🎁🎉
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
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I'm tall so i have to bend my legs to get that full range on most bars and they don't feel as good, adding weight on a belt helps a little tho it forces me into a better position even with bent legs and they feel almost as good quality as when i'm on a higher bar with straight legs... just a little tip for the tall ppl
Yes, that definitely helps, also doing them with your legs stretched in front of you is another technique that adds some difficulty and strengthens your core while giving you a full range for a proper pull up
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lol yes need to learn how to do pulls up. I imagine being chase by zombies during this video thinking yep need to know how to do a pull up when escaping the apocalypse. lmao
This reminds me of my first #personaltrainer telling 10:05 me about a #bodybuilder that put a calf on his shoulder and as the calf grew, so did the man’s strength it’s called progressive resistance
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁🎉
Boss it's what I did, and I also do reps of that..."monkey grip girlfriend. LOL I have not done flex hang, but I will! I also use the smith machine. I put the bar way up. I'm 5 feet so that works then I stand under it with one hand on each side so I face one side of rack. I close grip it and walk my hands across. It's only what? 5 feet across but I go across and then backwards. I might twist to face the other way and keep going... it's awesome! You know you have to let go for half second to walk the hand. It was hard at first and it still is if I'm hanging straight arm because of the increased leverage...I now pull myself up as in a close grip pull up and I stay pulled up as I walk my hands across the bar...did that make sense Boss? Now I do all the angles on the pull up rack close grip 12 reps, triceps grip for about 8 to 10 reps, then move to first wide grip for about 6 to 8 reps then end up with the last set with the widest grip for about 6 reps. I'm pretty fatigued by the end. I'm the 67-year-old female fan. hahahaha ya the boys are jealous I do pullups in-between my sets of whatever I am doing. I love pullups!
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
Educate yourself on what it takes to stay fit, create content around it then eventually you can be an improved version of Diana Pena who inspires others to want to be like you. Great choice for a mentor.Dana is an inspiring person on many levels.
disgusting roided out abomination. fuckin nasty. Maybe she can be cast as Ridley but Samus is definitely not her role. Just imagine the clit bulge. Oh btw if you don't know she's on steroids you're completely retarded and only suicide can save you.
02:26: Progression 1:: Target 30 seconds = Active Dead Arm Hang (activate scapulas, no thumbs)
04:00: Progression 2:: 3 sets of 10 = Scapula Pull-ups
04:43: Progression 3:: 5 sets of Target 10s = Flexed Hang (hollow body)
06:35: Progression 4:: 3 sets of 8-10 reps = Jumping Negatives
07:25: Progression 5: 3 sets of 10 = Assisted Pull-ups (slow down, quick up)
progress Progression 5 from heavy to lighter bands (or lower weight on a machine)
10:45: Your First Pull-up!
DLB looks like she's ready to compete for the title again
Happy new year Dana. I’ve never done a pull up without assistance but I’m going start trying and maybe at the end of the year I’ll send you a video of my progress 👏🏼👊🏼💯💪🏼
So, this old lady needs a challenge! Should get clearance to start working out again on Monday. S/P lumpectomy for breast cancer, and will do radiation, but need to shift my focus and attention to get me through!
I am always excited to see what you put out next. I'am ready for the challenge.... I can't wait. Thank you.
The best channel on RUclips, thanks for sharing, you are an inspiration❤
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DANA..
..LOVE you girl! Keep that INTRO...it's so awesome and motivational...Just like YOU! Love your content and instructional fitness info!
She's READY !!!! 🔥💥💯✔️😎 This tutorial was EXCELLENT. I just subscribed
Thanks for the sub!
DLB looking ama zing zing!!!! Happy new year 2023 will be rocking,DLB is a legend
Thanks D! Happy new year!
Thank you! I don't care how long it takes I am GOING to DO THIS!!! 💪
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This is my goal for the year. Thanks for the tips.
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Dana looking especially pumped today. Nice!
You make that look easy
Happy New Year DLB ❤
First of all: Best for 2023!
OMG I like you soo much! Thanks for the secrets! 😍
Great vlog and tips !! Happy new year 2023 DANA ❤️🔥💪
I have tried some of your tips and yes they are great for my progression. Thank you
Thanks so much! Now I'm much more motivated to try pull ups! Starting today!
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Big Fan ❤ started with your help now doing 5sets of 5 reps 😊 with a thinner band 😊
I can do pull ups, yet I still had to watch the whole video. Great ideas here to work your way up.
Thanks so much Dana cant wait to start 2023 off on a great know!!💙💙💪💪🔥🔥💗💗
Happy New Year, DLB! Great video! Love the progressions steps. I'll definitely try it. Thank you!😄
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She be Trenning real hard, Anavar giving up baby!!!!
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Ms Olympia🏅 Legend!! 💪😊💪
Happy New year's to you!!! 👍👌✊👊🍁♈
My oh my oh my. Gentleman take note. This woman right here..... Asboulety a vision of beauty perfect in every word. Oh she is definitely my dream
Happy new year dlb🎉 Excellent video 🙌
Happy new year🤩🇵🇭
I can do 1… maybe 3 sets of 1. Working on the 2!
Thank you Dana, I give it a shot...
Ok this is my goal to get my pullup back. Going to follow this routine DLB thanks 😉
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Love you! Love all your workouts and advice ♥️
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Great video and great hair!
Love it, cause l hate them, will giv it a go though, Thank you
Cool! I'll def try these tips!
thank you are motivating us..
Dana you look Great!
I'm tall so i have to bend my legs to get that full range on most bars and they don't feel as good, adding weight on a belt helps a little tho it forces me into a better position even with bent legs and they feel almost as good quality as when i'm on a higher bar with straight legs... just a little tip for the tall ppl
Yes, that definitely helps, also doing them with your legs stretched in front of you is another technique that adds some difficulty and strengthens your core while giving you a full range for a proper pull up
Happy New Year DLB and Mr.Rob.💪💪💓💕
Notification gang member in the building 🔥 💯
Happy New Year 🎉
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Dana the cliff hanger Love Ya!!!!!!
You are gorgeous 😭🥰
A lintel and lockdown got me my first. Easy now.
Dana, HAPPY NEW YEARS TO YOU AND THE BIG GUY ROB. HOPE YOU GUYS HAVE A GREAT YEAR. LOVE YOUR VIDEOS 😎 P.S WHERE'S YOUR NEXT FITNESS EXPO?
Happy New Year DLB-fr 🇸🇬
DAMN... I forgot to post my video because I was watching yours... 🤭
You are the best ❤
Super
Total babe! 😍😍😍😍😍
lol yes need to learn how to do pulls up. I imagine being chase by zombies during this video thinking yep need to know how to do a pull up when escaping the apocalypse. lmao
Can you please tell how to enter
Link in bio!
hello Dana cool for the pull ups but above all happy new year see you ( ps very nice shoulders .
How much you bench?
This reminds me of my first #personaltrainer telling 10:05 me about a #bodybuilder that put a calf on his shoulder and as the calf grew, so did the man’s strength it’s called progressive resistance
I love the reason to be able to do a pull up 😂 awesome advice Dana 💪xXx
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I am doing the challenge I only have bands and Bowflex dumbbells only thing I have I don't go to the gym
Yes. Being a girl that can do pull ups does feel pretty damn cool muahaha. Bring it on, ladies! 💪😎
Kinda what I did when I was trying to get my pull-ups. Now I’m trying to beat my best…which is 26.
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4:27 motivation
Boss it's what I did, and I also do reps of that..."monkey grip girlfriend. LOL I have not done flex hang, but I will! I also use the smith machine. I put the bar way up. I'm 5 feet so that works then I stand under it with one hand on each side so I face one side of rack. I close grip it and walk my hands across. It's only what? 5 feet across but I go across and then backwards. I might twist to face the other way and keep going... it's awesome! You know you have to let go for half second to walk the hand. It was hard at first and it still is if I'm hanging straight arm because of the increased leverage...I now pull myself up as in a close grip pull up and I stay pulled up as I walk my hands across the bar...did that make sense Boss? Now I do all the angles on the pull up rack close grip 12 reps, triceps grip for about 8 to 10 reps, then move to first wide grip for about 6 to 8 reps then end up with the last set with the widest grip for about 6 reps. I'm pretty fatigued by the end. I'm the 67-year-old female fan. hahahaha ya the boys are jealous I do pullups in-between my sets of whatever I am doing. I love pullups!
Raghad Meziane, my brother, happy blessed Ramadan 👍👍👍🇲🇦🇺🇲🇨🇷
How's your leg doing?
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Hi, how's your leg? are you better
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Im clamping 40-45s.
When are your vitamins gonna be back in stock? 😑🥺
Dana.. How's your paw?
My grip gives out before my back.
Men hate it when I do them in the gym 🤣🤣
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Bands will make her “dance” hahahaha
You’re a beast such a badass
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Let’s see your emails 😂😂😂😂
I love you
😍🥰😍🥰🥰🥰
I love u 😍💖
I just want to be like You 😍😍😍😍😍😍😍😍😍😍😍😍🥺
Educate yourself on what it takes to stay fit, create content around it then eventually you can be an improved version of Diana Pena who inspires others to want to be like you. Great choice for a mentor.Dana is an inspiring person on many levels.
Correct me if I am wrong, but I believe the grip with your thumb on the same side of the bar as your fingers is called a 'Monkey Grip'. :)
There’s always some chick doing something with bands at the gym
Your friend Brandon?? I didn't know you're friends with Biden
If only we were in the movie industry I'd pull together a project to cast Dana for Metroid.
Omg yes!
disgusting roided out abomination.
fuckin nasty.
Maybe she can be cast as Ridley but Samus is definitely not her role.
Just imagine the clit bulge.
Oh btw if you don't know she's on steroids you're completely retarded and only suicide can save you.
Dana has a Karen haircut 🤭
Those upper traps really revels healthy diet and 8h sleep every night
Monster 🥰🦾
monkey grip :)