March 2022: Mindset, Upper Body Focus (Pull-Ups) Workshop

March 2022 ZOOM: Mindset, Upper Body Focus (Pull-Ups) Workshop

People who are successful and who get really good at things: it’s because they focus on the process and enjoying the process. Successful people don’t focus on the outcome.

Here is what we need to master: 

  1. The art of enjoying process. How do you enjoy the process? By focusing on mastering the fundamentals. Mastery of the fundamentals is the process and this leads to the outcome. The outcomes you want will come as a byproduct of the process.
  2. Enjoy the setbacks, challenges and obstacles along the way: realize these are blessings that give you clues about what you need to work on.


Core Activation

  • Breathing: connect to the TVA
  • Supine Thrusts 10x: it’s the thought that counts


  • Shoulder circles & then Hip Circles
  • Side Bends
  • Straddle Forward Fold + windmills
  • Squat Bottom Position
  • Side Lunge Holds
  • Tack and Release Foam Roller for hip flexor
  • Front Lunge: bend & straighten back leg
  • A-Frame Hamstring stretch into Leg Kicks, then Standing forward fold.
  • Butterfly pose on Yoga Blocks
  • Windshield Wipers
  • Frogger Stretch
  • Quadruped wrist stretches

Lat Activation: Get things firing

  • Loop Band Series: 5x each
      • horizontal straight arm pull-aparts  
      • bent arm pull-aparts: I to V shape
      • choreography
      • vertical straight arm pull-aparts (and pull back too..."sitting I").
  • Shoulder alphabet: I, W--> I  (thumbs up): 8 reps each, hold last one 8s

T-Spine & Shoulder Opening

  • T-spine shoulder opener on chair (have knees hip width or slightly wider), hands shoulder width apart
  • Upper Body Arch-Ups. Yoga block between forearms. Thumbs up. Expand, extend neck. 5x, hold last one 5s


  • Hanging Straight Arm Hold: 30s scapular elevation into 30s scapular depression
  • Straight Arm Scapular Pull-Ups: 2 sets 5 reps from full scapular elevation to depression
  • Mini Bottom Range Pull-Ups (no band): 3 sets of 3 reps. Don't rush, maintain control
  • Mini Mid-Range Pull-Ups (band-assist): 3 sets of 3 reps.
  • Mini Top-Range Pull-Ups (band-assist): 3 sets of 3 reps.
  • Chin-Over-Bar-Hold with SLOW ECCENTRIC lower (band as needed): 1 solid attempt, breathe, move neck