# Your First Pull-Up

You'll train the exact movements that unlock your first pull-up — building grip, shoulder control, and pulling strength one quality rep at a time.

## Warm-Up

- 1 × 30s Wrist Circle _(Slow, controlled circles each direction)_
- 1 × 30s Wrist Forward and Back Bends
- 1 × 10 Arm Circle _(Big circles, loosen the shoulders)_

## Skill Work

- 4 × 5 Scapular Shrug _(Hang from bar, pull shoulder blades down and together — no elbow bend)_
- 3 × 6 Row (Doorframe) _(Feet on floor, body straight — pull chest to the anchor point)_
- 3 × 20s Inverted Row Hold _(Hold at the top of a row — squeeze hard, breathe steadily)_

## Cool-Down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Child's Pose Lat Stretch _(Reach arms forward, let your lats open fully)_