Oh, yes. There will be pullups...

Today we start pullup training, my Newbies.

How, you might ask?

With "UBC pullups" to help develop your arm, back, and core strength in preparation for the traditional vertical position. Basically, all you need is something stable to lie under. Then, reach up and pull your chest up to it with your arms.

If your upper body is too weak to bring you up, modify the position further by bending your knees so that your feet are directly underneath them. This position will shorten the lever of your legs until you develop enough strength to maintain the plank position shown above.

The beauty of this movement is that you can do them practically anywhere. You just need a safe, stable locale. Clients and UBC'ers alike have used mid to low positioned universal gym smith bars, bicycle holders in the park, railings, playground equipment, etc.

Mod pullups, 5 - 10 reps
Pushups, 10-20 reps
Squat w/shoulder press, 10 reps

Go down the list as many times as possible in 5 minutes; then fartlek around a track or field for 3 minutes (can sub jump rope/treadmill/elliptical/bike/etc, just MOVE!).

Repeat entire circuit 3-4 times.
Be sure to cool down and stretch at the end (begin with a warmup, of course).

Serratus anterior exercises

As promised, here are some exercises to strengthen your serratus anterior.

1. Ball roll out Avoid shrugging and let your shoulder blades slide down your back during the exercise.
2. High to Low Woodchoppers Contract your abdominals by pulling your navel towards your spine, bend the knees slightly, and rotate at the waist.
3. Wall Slide Press the arms into the wall during the movement, and avoid shrugging as you bring the arms upward.
4. Serratus Pushups The goal is to pushup using the area just under the arm pit, NOT to simply round your back so don't do it.
5. Pushups with one arm elevated or staggard. Use a phone book or medicine ball to elevate one arm. Do them on your knees if you're just starting out.