Duration: 10 minutes
This routine uses the Grease the Groove (GtG) method to improve pull-up strength and technique through frequent, low-fatigue practice.
Perform multiple easy sets of pull-ups spread throughout the day. Each set should be about half the reps you could perform in a normal working set, or roughly half of your max pull-ups. Every set should feel smooth and controlled, with several reps left in reserve.
By accumulating high-quality reps without fatigue, this method improves neural efficiency, reinforces clean movement patterns, and helps increase your maximum pull-up reps over time with minimal joint stress and recovery cost.
Use the app’s Grease the Groove (GtG) feature to perform pull-up sets multiple times throughout the day and log the accumulated total reps. Use any pull-up variation you can perform with excellent form (pronated, chin-up, neutral, or rings). Stop every set well before failure.
Key focus: frequent practice, perfect reps, and sustainable progress.