z8 Perfect Pullups + 4 Wall Burpees
ID: 354
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- Exercise Types:
- Upper Pull, Total Quadruped
- Contraindications:
- None
- Equipment:
- Wall Based
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
- 2. Create full-body tension: squeeze glutes, brace core, point toes.
- 3. Lower under full control to the dead hang — do not drop.
Regression:
Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.
Progression:
Increase grip difficulty: towel grip, thick bar, or single-arm progression.
Common Problems:
Bicep dominance over lats — cue elbows to hips and experiment with a wider grip.