Day 1: Getting CLEAR on your goal!
✍🏼 Your assignment
Below is a questionnaire. Post the answers to these questions in the Facebook group:
- Get clear on your pull-up goal: How many do you want? In what time frame? (do you want to be able to do it by your birthday?)
- Define your WHY for this goal: How would this significantly transform and impact your life for the better? Dig deep... it's not just about learning a new skill... what is it really about for you?
- What do you think will happen when you actually take action on your pull-up goal? Will you feel better about your body? Will you learn how to show up for yourself? *Where are YOU at with this goal currently TODAY* ?
- On a scale from 1-10, how bad do you want it?
- What have you been trying to do to make it happen? (if the answer is nothing yet, that's okay!)
- Why do you think you're struggling?
- What do YOU think would help you get this goal?
- Are you ready to learn the Pull-Up Revolution method so you can get it in 6 weeks or less like hundreds of women before you?
Day 2: Mindset matters! 🧠
✍🏼 Your assignment
Post the answers to these questions in the Facebook group:
- What limiting beliefs do you currently have about your pull-up? Is it something someone told you? Does it stem from trying before and getting nowhere? What is it?
- Let’s rewrite that belief and replace it with a different one
- Now create at least 3 affirmations.
- Write out your affirmations and put them somewhere you can see daily. We will be coming back to these every single day! Post a picture of where you have them written down!
Day 3: Taking it step-by-step 🪜
✍🏼 Your assignment
Post in the Facebook group:
- Post a video of your current pull-up if you have access to a pull-up bar! (psst... all my favorite pull-up equipment can be found here)
- What phase are you in?
➡️ Phase 1: You can hang of the bar for a few seconds, but that is it
➡️ Phase 2: You can hang the bar for 20-30 seconds at least and get that initial shrug of the pull-up but you're stuck getting anywhere past that point
➡️ Phase 3: Hanging is no problem at all for you, you can shrug and get a slight bend in those elbows
➡️ Phase 4: You can shrug and get about halfway in that pull-up but you might be using your shoulders too much, and you start pulling with one side more that the other (unevenly)
➡️ Phase 5: You are able to get one full pull-up, it may not be easy and you might be using your shoulders a bit, but you get that chin up there!
➡️ Phase 6: You first pull-up is seeming easier and now you are trying to connect 1-3 Pull-ups
➡️ Phase 7: Cranking out 1-3 Pull-ups with no problem but slows down after that
➡️ Phase 8: Cranking out 5 or more pull-ups with no problem
- Re-write your affirmations for me and say them out loud! Remind yourself to take this step by step!
Day 4: The missing links 🔗
✍🏼 Your assignment
Post in the Facebook group:
- Check your overhead range of motion and tell us where you are at with it!
- Take the one movement I showed you in the video and tell me how it felt! (psst... we will be doing more of the Pull-up Revolution movements in this workshop this Sunday, this is just a TASTE!)
- Say those affirmations and re-write them in this post.
Day 5: Strengthening the bottom of the pull-up! 💪🏼
✍🏼 Your assignment
Post in the Facebook group:
- Have you ever been stuck on the assisted band?
- Rehearse your pull-up with a broom! (don't forget to dance it out first 💃🏻)
- Write your affirmations AGAIN say them out loud
BONUS DAY: Determine your alter ego 🦸🏻♀️
✍🏼 Your assignment
Post in the Facebook group:
- This time I want you to dance it out and shake it out and become that alter ego version of yourself!
- Post your Affirmations and say them out loud
