• New Year’s Eve 2020 Workout

  • The BZB

  • Simple Pull-Ups

    Grip the bar a little wider than your shoulders.

    Negative Pull-Ups: Use a platform to get above the bar, then lower yourself as slowly as possible all the way down.

    Jumping Pull-Ups: Stand on a platform beneath the pull-up bar. Complete most of the Pull-Up by jumping, then finish by pulling yourself up with your arms and lower slowly.

    Inclined Pull-Ups: Stand on a platform tall enough to hold onto the bar with your arms extended and body inclined.  Adjustable rings work well for these or a 2×4 on the wall.

    Assisted Pull-Ups: Perform a Pull-Up with a partner or band providing just enough of a boost to get you over the bar

    Three Pull-up Cues…

    1. Think of bending the bar.

    2. Think of Pinch your shoulder blades.

    3. Think of Pulling your elbows to your waist.

    Three Pull-up Tips…

    1. Do Pull-Ups 3 to 5 times a week.

    2. Do lots of moderate intensity Pull-Ups.

    3. Do Pull-Ups throughout the day.

    THUMBS UNDER! Think about your thumb the same way you think about big toe activation (it helps turn on the glutes and the thumb helps turn on the lats).  Simple answer, ‘thumb under’ should REDUCE grip fatigue by allowing you to better connect through your lats.  it’s not wrong to use the false or suicide (thumb over) grip, but the name is revealing… J

    Pull-Up Basics

    1. Think of bending the bar.

    2. Think of Pinch your shoulder blades.

    3. Think of Pulling your elbows to your waist.

    Pull-Up [Progression]

    1. APLP (Air PLP)

    2. DH (Dead Hang)

    3. NPLP (Negative PLP)

    4. JPLP (Jump PLP)

    5. IPLP (Inclined PLP)

    6. APLP (Assisted PLP)

    7. PLP (Pull-Up)


    DH 1 x 1:00 > 1 x day & 3-5 x week

    [PLP] 1 x 5-25 reps 1-3 x day & 5 x week


    “Mastering a Pull-Up is a magical life changing journey…”


    © ReNA® 2018

  • 20 Push-Up Cues & Tips

      1 Balance, Tight, Elbows (BTE).

      2 Think of pulling yourself towards the floor. Pushing begins where pulling ends and the end of the pull position is with the shoulder blades packed together.

      3 Take a FULL deep belly breath as you lower yourself.

      4 Brace your abs like you are about to take a punch.

      5 Hands flat, fingers forward.

      6 Exhale through pursed lips to get more core activation.

      7 Think of your body as a moving plank (rigid & stiff).

      8 Wrists directly under your shoulders.

      9 Your head SHOULD NOT MOVE.

    10 The ankles, the knees, the hips, the shoulders and the middle of the ear should be in ALIGNMENT.

    11 Place a tennis ball on the floor as a way of “reminding” yourself to go through a full range of motion.

      12 Pull your shoulders away from your ear as you descend.

      13 Pinch your shoulder blades together as you descend.

      14 Focus your eyes 6-12 inches forward.

      15 Tight thighs and abs.

      16 Brush your sides with your elbows.

      17 Hold an imaginary apple with your chin.

      18 Keep your chest up.

      19 No bobbing, cameling, noodling or caterpillaring.

      20 Screw your arms into the floor (from the shoulder).


    © ReNA® 2018

  • Push-up Progressions

    Push-Up Basics

    1. Balanced (think wrists under your shoulders)
    2. Tight (think tight thighs, hip flexors & abs)
    3. Elbows (think pushing a wall down)

    Push-Up [Progression]

    1. APU (Air PU)

    2. PUPL (PU Plank)

    3. KPU (Knee PU)

    4. IPU (Inclined PU)

    5. NPU (Negative PU)

    6. PU (Push-up)

    7. SPU (Single-Leg PU)

    8. DPU (Declined PU)

    9. PPU (Pause PU)

    10. CPU (Clap PU)


    PUPL 1 x 1:00 > 1-3 x day & 5 x week

    [PU] 1 x 15-25 reps 1-3 x day & 5 x week


    “It’s not how fast you can do a Push-up, it’s how well you can do a Push-up …”


    © ReNA® 2018

  • Dr Devon DeGreif

  • There is no finish line…

  • Three Keys to Fitness

  • Just Try

  • Use it or Lose It