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Let me tell you about Evelyn. When you surf through Instagram and you see women doing pull-ups, what do you normally see?
Unfortunately, you see very few women banging out pull-ups, as many women have been falsely led to believe that they are not capable of performing them. Many others are not training for pull-ups in a way that is conducive to success. Most of the females you tend to see thriving at pull-ups are elite athletes in their twenties or early thirties.
Not Evelyn, though. She happens to be in her late fifties, and can routinely perform a minimum of six pull-ups on a dime. At a time when most people attribute their lack of ability to aging, Evelyn is putting them to shame.
Iâd be lying if I told you it has always been this way.
When Evelyn first came to me, she was suffering from debilitating neck and back pain.
Life certainly wasnât easy for her. Forget doing pull-ups. Getting groceries, walking her dog, and performing regular daily tasks were, quite literally, a pain in the neck.
So, when Evelyn and I started working together, not only did I have the challenge of helping her reach her goal: the ability to do a pull-up, but I was also on a mission to help her rebuild her body so that she could properly achieve this goal, for the first time in her life. Evelyn accomplished her goal, and we did so as a team.
Before Evelyn touched the pull-up bar, we practiced the raw technique of a proper pull-up, and worked on mastering the basics.
Think of your body as a chain. When all of the links in this chain are strong, your ability to perform most exercises, including pull-ups, will dramatically improve. You do not want a weak link in your chain, and this applies to your entire body. If your core is weak, and the core includes all of the muscles in your body aside from your arms and legs, your ability to perform pull-ups will suffer.
Most of the assistance exercises you see are good, but they donât always work as they are intended, mainly because they ignore the previous two components. They include many different pull-up regressions, which when performed properly, will have a very positive carryover to your ability to perform a pull-up.
So, with all this training which was done progressively, systematically, and consistently, Evelyn reached her goal. In fact, she blew her goal of one pull-up out of the water. Now she is able to perform six. As an unintended bonus, her debilitating back and neck pain were gone. She also sculpted the muscles in her upper body, and felt more empowered than ever. With that in mind, itâs time to reevaluate your game plan.
1. Band Assisted Pull-Ups â You know these. Thereâs a band looped around the pull-up bar and you put your foot through the band and get a bit of an assist, but at a time when you require the assistance least of all. While this exercise can help you work on your pull-up technique and owning your body positioning, this exercise on its own is not the solution to helping you learn how to perform pull-ups.
2. Machine Assisted Pull-Ups â This is similar to the band assisted pull-up, but in this exercise, your body is actually doing even less work than in the band assisted pull-up. In this variation, you go up to the machine, select the weight you want to assist you, put your knees on the pad, and go to town.Â
3. Bodyweight Rows/Australian Pull-Ups â Since your body is traveling in more of a horizontal path than vertically, these are not technically pull-ups. And while this is a good exercise and definitely serves a purpose, it isnât specific enough to the pull-up. So, while these can be a small part of your pull-up training program, you are better off investing most of your time and energy elsewhere.
4. Lat Pull-Downs â This is probably the least specific of all exercises relating to your pull-up progress.
There is no mention of glute strength. Yes, believe it or not, you need a strong butt to master the pull-up.
There is very little attention devoted to anterior core strength. The moment you start performing pull-ups, youâll notice that your âabsâ may get a little sore. When youâre performing an actual pull-up, all of the muscles in your torso that surround your body must work to keep your body stable and from swinging, and to help you to travel to and from the bar with ease.
There is very little attention devoted to the muscles that control the movement of your shoulder blades, otherwise known as the scapulae. If these very influential muscles are weak, and you arenât able to own the movement of your shoulder blades, you will really struggle to perform a proper pull-up, or at least your form will be very sloppy. The goal of this program is to help you perform many pull-ups, with outstanding form, while keeping your body healthy.
In the worst cases, these exercises donât prepare you to position yourself to get anywhere close to performing a proper pull-up, as they all lack specificity.
While the pull-up is often thought of as an upper body exercise, it is actually a full body exercise.
Without strong core muscles, and Iâm talking about the very influential glutes, the anterior core/obliques, and the muscles that control the movement of your shoulder blades, your body chain is weak. I donât think I need to remind you that a chain is only as strong as its weakest link. So, you need to strengthen every single link.
Once you do that, your path to dominating the pull-up is a much simpler one.
Thatâs why I madeâ¦.
The Ultimate Pull-Up Program, which I have spent countless months perfecting, is an extremely comprehensive 150+ page master program that will help you solve many problems that are preventing you from excelling at, or being able to perform pull-ups in the first place. I am extremely proud of The Ultimate Pull-Up Program and believe that it will be a game-changer.
The Ultimate Pull-Up Program is a four phase program that will lead you not only to pull-up mastery, but also to a striking silhouette, and the strength to go with it.
The Ultimate Pull-Up Program will progressively and systematically help you strengthen your entire body, and develop the requisite level of technique, so you will be able to dominate your pull-ups. Each phase will last roughly four to eight weeks, and in each phase, you will:
1. Improve your pull-up technique, so that you can perform them efficiently
2. Improve your upper body strength, so that reaching the bar isnât so daunting and intimidating
3. Improve your upper body muscle tone/hypertrophy, so that you have the ability to perform many pull-ups
4. Improve your scapular and shoulder controlled mobility, so that you can travel to and from the bar with no fear
5. Improve your grip strength, so that you have the hang time needed to perform multiple reps and sets
6. Improve your core and glute strength, so that you leave yourself with no weak links
7. Improve your lower body strength, so that your glutes, quads, and hamstrings are stronger than theyâve ever been, and donât hold you back.
Now you might be asking, âWhatâs with all the lower body work?â While most people treat the pull-up as an upper body exercise, if your lower body is weak, you will still struggle to perform a pull-up. ALL of the exercises in this program will have a positive transfer to your ability to perform pull-ups.
Just like they did for Evelyn.
I have been a strength coach for over 14 years, and have been a competitive athlete for over 25 years. Iâm not just a coach who helps people get strong. I am incredibly passionate about what I do, and for good reason.
Evelynâs story, in many ways, is my story, too.
When I was 28, I was in a bad car accident. This led to over five years of major body dysfunctions, various injuries, and endless heartache and frustration. I never thought there would be a light at the end of the tunnel.
Despite many low points and moments of doubt, I persevered until I found a solution, and in the process, learned a tremendous amount about myself.
Going through this lengthy ordeal made me realize how much I had been taking my health for granted. I also realized what a gift the ability to work out and simply move are. Once I made my comeback, so to speak, I decided that I wanted my workouts to be effective, but also extremely fun, empowering, and liberating. I also decided that I wanted my physical strength to more closely match my mental strength. To me, pull-ups accomplish all of the above, and so much more. I want you to experience the same feelings and results.
Now, Iâm sharing my methods with you
Face it, no other program is going to focus on total body strength and full body controlled movement to the same extent The Ultimate Pull-up Program does. Not only that, no other program is dedicated to women like this one. That being said, this program will also benefit men. And where else will you get the 14 plus years of experience I have?
Thatâs what sets apart The Ultimate Pull-up Program from the rest.By now, youâre probably thinking, âThis sounds too good to be true. Thereâs no damn way I can get that good at doing pull-ups!âYou wouldnât be the first to think that. But then again, everyone else felt the same way.
”As a fitness coach myself, I know the value of having an extremely qualified, knowledgeable, and all-around badass coach creating training programs, checking form, and imparting knowledge and experience. Meghan is the only coach Iâd choose for myself; I train with her both in-person and online. Sheâs the epitome of professional, knowledgeable, evidence-based, and superhumanly strong – qualities that make her stand out among her peers in the fitness industry.â¨â¨Meghan has fine-tuned my form in many exercises, but especially pull-ups and chin-ups (my favourites!) Sheâs your go-to expert on these exercises in particular. If you want to learn how to do your very first rep, or if youâre already a pro and want to learn extremely challenging variations, Meghan is your gal.”â¨â¨
Meghan is an outstanding online coach. Her programming is outstanding. She works with me each month to come up with a tailored program to meet my specific goals and also takes my weaknesses into consideration so that I’m ever improving. Since one of my goals is to be able to do more pull-ups, she designs programs that help me achieve this–I’ve not only improved my pull-up form, but also continue to increase my max every month!Â I love working with Meghan and can’t recommend her more highly!
”Having been an elite Olympic hopeful for Canada in sailing, working out has been a big part of my life for years. I am also a firefighter and being strong is vital for my job. Despite the fact that I was working out all the time, I always struggled with my pull-ups. I made the mistake of treating pull-ups as an arm exercise. As a result, I was never able to build up my reps, and I suffered from chronically sore forearms. Since I started working with Meghan, she has really reinforced the concept that pull-ups are a full body exercise, and that the muscles in my back, not my arms, should be performing the majority of the work. We really worked at improving my pull-up technique and also added in some other exercises that have had a huge carryover to the pull-up. Now I’m able to perform a lot of reps, on any given day, and my forearms feel so much better.”
”I am in my late 50’s, and have been working with Meghan for several years. I have always had the goal of being able to do proper pull-ups. When I first started working with Meghan, I was barely able to perform any reps, and the reps I did were not done with very good form. Meghan taught me that the pull-up is a full body exercise, and that the entire body needs to be working together. She also made me appreciate the importance of using proper form, mastering the basics, and following the right progressions. Now I am able to perform multiple reps of pull-ups (up to 10 chin-ups and 6 pull-ups), and I can even perform a few advanced variations. This is incredibly empowering, and my body feels amazing. I’ve even had other women at the gym compliment me on my pull-ups, and say that they wish they were able to do them as well.”â¨â¨
”I have been working with Meghan for just over a year. While I am in my 70s, I have always had the goal of being able to perform an unassisted pull-up. While I am not quite there yet, I have made a significant amount of progress. I have also been performing many other pull-up regressions, and other full body exercises that will help me achieve my ultimate goal.”
**As I talked about above, band assisted pull-ups can be extremely useful if they are executed to perfection, but they are only a small piece of the puzzle to being able to perform pull-ups.
”I had been following Meghan on social media for quite some time and had developed a deep respect for her training. I was looking for my improvements in my own training, specifically on improving my pull-ups and upper body strength. I decided to reach out to Meghan for training and it was a great decision! Meghan is very attentive, created my personalized program, and is very responsive with any questions/comments I have throughout my training. Within 1 month of training I saw my pull-ups improve from struggling to get 1 pull-up to being able to perform 3-4 consecutive pull-ups. I would highly recommend Meghan as a coach.”
âMeghan Callaway is the real deal. There are very few people I’m jealous of. It’s true.Â For the most part, I consider myself in an individual league of excellence, and few people can touch or surpass me. But truth be told? I meet my match and then some in Meghan Callaway. She is strong, moral, and kind all at the same time. She is truly what it means to be a renaissance woman. If I was in some sort of virtual medieval time, and I had to select who I had to fight on my behalf, I’d elect Meghan Callaway. She’s that level of nobility and strength tied in one package.â¨â¨ If you’re looking for someone to teach and guide you through your journey, you’re lucky to land on this page and in the teachings of Callaway.â
-Leigh Peele, NASM, CPT
Coach, author, researcher, podcast host
âMeghan Callaway knows her stuff when it comes to strength training. She is a knowledgeable, experienced, and innovative coach who practices what she preaches, every day. I have so much respect for the time Meghan has put into honing her craft, and creating this program. I couldn’t be more excited that such a comprehensive resource like The Ultimate Pull-Up Program exists to help women achieve their goal of getting stronger and crushing their pull-ups.â
Owner At Girls Gone Strong
”Meghan is a rare gem in the fitness industry; someone who puts in the work to learn how to get great results for her clients, leads by example with her own workouts, and looks to push the industry knowledge base forward with tried and true concepts built on creative and successful applications. She’sÂ one of the frontrunners helping women to the foreground of strength training.”
-Dean Somerset, BSc. Kinesiology, CSCS, CEP
âMeghan Callaway has long been one of the best in the fitness world and The Ultimate Pull-Up Program is proof of this fact. She has absolutely crushed it with a phenomenal product teaching pull-up progressions, cues, and progressive programming that is sure to take your pull-up game to the next level. This is hands down the best resource available for long term progression of pull-up strength!â
Doctor of Physical Therapy, BoardÂ Certified Sports Specialistâ¨Director of Physical Therapy atÂ CarolinaÂ Sports Clinicâ¨Director ofÂ TheBarbellPhysio.com
Owens Recovery ScienceÂ ClinicalÂ Education East Coast Division
âI’ve followed Meghan’s work for years and am always impressed at how thorough and knowledgeable she is when it comes to fitness. She digs deep into subject matter, offers tremendous insight in all areas regarding coaching– from technique and progressions to emotional support and compassion – and is likely one of the most innovative coaches when it comes to leveling up any exercise.â¨â¨ In the past year I’ve gotten to know Meghan on a more personal level and she’s just as genuine of a friend as she is a coach. She often shares with me videos of her clients’ progress and I am in awe of what is accomplished. She empowers people to defy odds and take on challenges they likely never thought possible. Yet she does so with great care and support.â¨â¨Anyone is lucky to have Meghan as a coach and I know her passion for fitness resonates well in her pull-up program. It’s like having her at your side every step of the way.â
-â¨â¨Kellie Hart Davisâ¨
Strong Curves Co-Author, â¨Fit Thrive Founder
âWhen I think of secret government agents who kick ass and take names, I think of Jason Bourne. When I think of chin-up/pull-up badassery, I think of Meghan Callaway. There aren’t many coaches out there who do more walking of the walk than she.
Meghan’s a coach I respect a ton and the quality of her content (and character) is unparalleled by most. She’s also someone I would seek out to lead me through the zombie apocalypse: what she can do in the weight room is astounding. She’s the real deal.â
-â¨â¨Tony Gentilcore, CSCSâ¨
âMeghan Callaway is one of the few professional coaches in the industry that not only innovates the way her clients train, but can turn around and create powerful content and programming based on real life success. When it comes to busting the notorious female pull up struggle, Meghan is my go-to source.â
-â¨â¨Dr John RusinSports Performance Specialist
Owner At Dr John Rusin
âMeghan is passionate, credible, knowledgeable, diligent, and authentic. She makes her mark and leaves everything she touches better than it was before she started, whether it’s through her writing, videos, or her own programs/coaching. Anybody who works or learns from Meghan is lucky. She’s fantastic!â
Founder At OnlineTrainer.com
Founder At Personal Trainer Development Center
âThorough doesnât even begin to describe this product. Whereas many other pull-up resources concentrate solely on training the prime movers in the pull-up (e.g. the lats and biceps), Meghan takes a far more holistic approach to the movement. By addressing all of the many factors that go into pull-up performance â from upper body strength and mobility all the way down to lower body strength and everything in between â Meghanâs program provides a comprehensive recipe for pull-up domination.
Frankly, Iâm blown away by the amount of information contained in this book. Itâs essentially years and years of personal training experience wrapped up into a tidy 166 pages. In addition to meticulous text explanations of how to perform every exercise and the rationale for it, thereâs an accompanying YouTube link to a high-quality video with Meghan demonstrating flawless technique.
With four whole training phases,Â The Ultimate Pull-Up ProgramÂ gives you access to an unprecedented amount of programming designed specifically for mastering pull-ups. No matter whether youâre brand new to pull-ups, youâve struggled before using other programs to achieve your first unassisted rep, or youâre just looking to become even more of a pull-up machine, I cannot recommend this program enough.â
Personal Trainer, Blogger atÂ FitnessPollenator.com, and PhD Student in Rehabilitation Sciences
âMeghan is one of the best fitness coaches I’ve ever seen. Her form is always perfect and her coaching is even better. She has an expert eye and can take even the most novice lifter and build incredible total body strength. I highly recommend Meghan. The value you get back when you put your trust in her goes above and beyond what you pay for.â
-Dr. Sarah Ellis Duvall, PT, DPT, CPTSpecializing in Postpartum Fitness RecoveryFounder of www.CoreExerciseSolutions.com
âWhen I think of professionals in the fitness industry who are creative, innovative, skilled, and incredibly competent Meghan Callaway is at the top of that list.Â Her passion and dedication not only to becoming a master of her profession but also in helping others maximize their performance and fitnessÂ Â is second to none.Â Meghan is one of those rare individuals who pushes everyone in this field to become better and continue to think outside of the box just as she does.Â Whether itâs her latest articles, ingenious new exercise variations, coaching tips, or newest product/program launches I highly recommend anyone and everyone in this field to stay up to date with her work.Â Thanks Meghan Callaway for all the incredible contributions you make to the field of exercise science and fitness.â
Owner At Advanced Human Performance
âMostÂ people write aÂ singleÂ blog post on how to do pull-ups. That’s funny. Meghan wroteÂ 140+ pagesÂ so that you can do multiple pull-ups, and get the looks to match. You’d be crazy not to buy this book and you’ll save thousands in airfare, too.â
Fitness Writer, Strength Coach and Butt Sculptor
âThroughout my career, I’ve witnessed many coaches gain success in our industry. Unfortunately, two characteristics tend to come along for the ride: haughtiness and questionable ethics. The amazing thing about Meghan is that she exhibits neither of these qualities. Despite her extensive fitness knowledge, she remains humble. I’ve personally witnessed her turn down lucrative opportunities that conflicted with her integrity. Meghan Callaway is an incredible asset to the fitness industry; both for consumers and for fellow fitness professionals. I without hesitation endorse Meghan and her work.â
CEO & Director At Fit2Go Personal Training
âMeghan Callaway continues to surprise me with new innovative ways to train, especially with minimal equipment. It proves that it doesn’t take much to get an effective workout in, and with the correct guidance, good results can be achieved. And she is definitely an example of someone who can provide that good guidance.â
Strength Coach. Writer At Menâs Health, Menâs Fitness, Oxygen
âMeghan Callaway is a no-BS strength coach and trainer. Her approach is one of practicality, science, and experience. I love how she encourages women (and men) to find their strength through training – both mentally and physically, and to challenge themselves to true heights. I also love that she is not extreme, but rather, she educates people on how to fit workouts into a sustainable and happy lifestyle. Not only is Meghan a respected colleague of mine, she is also someone I consider a good friend with an amazing soul.â
Strength Coach, and competitive soccer player
âMeghan Callaway has been someone I’ve highly respected over the years since I first stumbled across her articles and videos. She exemplifies a strong and fit professional, who is always looking for ways to raise the bar in improving the fitness industry. What I love about Meghan is her creativity, ability to think outside the box, and she practices what she preaches. Thank you Meghan for all that you do.â
Owner At JT Strength Therapy
Strength Coach And Manual Therapist
âMeghan Callaway is a beast on the soccer field or pitch. Seriously don’t get in her way. Her strength as an athlete plays into her strengths as a coach and educator. Not a day goes by where I don’t see Meghan posting a blog or a video of something truly unique or inspiring.Â This is why she is at the top of the fitness industry and a reason I keep checking out her work. Her pull-up makeover article is a great go to resource and one I continually go back to.â
Owner Active Movement And Performance Training
Educator At Fitness Education Institute
”Meghan Callaway is a coach I have a lot of time for because she takes time to understand how the body works in order to teach her clientele movements to a very high standard, whilst knowing how to progress or regress lifts appropriately according to the individual’s current level of proficiency.
Her training related writing is always highly insightful, and her exercise videos always show good technique and control, based on the aforementioned I knew this manual would be good and I was more than happy to review it for somebody like Meghan. People can overlook “basics” or think they’re past them, but really “basic” compound exercises should always be at the heart of solid training programs no matter the level.
On this note, Meghan has created an excellent resource to improve people’s pull-up strength by working on the back, the core, glutes and posterior chain, so it’s somewhat holistic covering all angles.
After nearly twenty years lifting and over twelve as a professional, I learned a few new awesome cues and ideas that I’d not encountered before so for somebody new to the game this is a real fast-track to awesomeness and well worth the small investment in the resources.
The program is accompanied by quality exercise descriptions and clear videos, which I think is brilliant.
High Performance Nutrition and Training, UK
In addition to the four phase programming, you will also get a bonus section:
Most programs get you to the goal and desert you. I want you to thrive and reach the heights of strength and empowerment you never thought possible.
Furthermore, once you master the pull-up, the bonus section will carry you beyond.
Canât I find this stuff for free on the internet?Â â Of course you can. Good luck sorting out the gold from the refuse, figuring out how to perform the exercises correctly, and determining how to progress in a way that will lead you to your goal of performing one, or many pull-ups.
What if the exercises are too advanced for me? â You get to keep this program FOREVER. You get to work at your own pace. Not only that, there are scaled down versions of these exercises, so that I can meet you where you are. This is for all skill levels.
Okay, but what if the exercises are too easy?Â â I didnât forget about you prodigies either. In addition to having scaled down versions of the exercises, I also included more challenging progressions throughout each phase.
Why should I even care about doing a pull-up?Â â The pull-up is one of the most effective and empowering exercises you will do. This versatile exercise will help you strengthen and sculpt your upper body; it also requires minimal equipment, and can be performed anywhere. As many people get older, they start attributing their lack of ability to their age. Women like Evelyn never did. In fact, they owned their age. They refused to succumb to the muscle loss and degeneration that are associated with âaging.â
So now that your questions have been answered, are you still on the fence?
How about this: In the unlikely event you are dissatisfied with The Ultimate Pull-up Program, I will make you a guarantee.
If you do not like it, I will give you 100% of your money back, no questions asked.
PS If you wait, the price is going up in a week.
Questions? Just email email@example.comÂ
Â NOTE: The Ultimate Pull Up Program is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
ClickBank is the retailer of products on this site. CLICKBANKÂ® is a registered trademark of Click Sales Inc., a Delaware corporation located at 1444 S. Entertainment Ave., Suite 410 Boise, ID 83709, USA and used by permission. ClickBank’s role as retailer does not constitute an endorsement, approval or review of these products or any claim, statement or opinion used in promotion of these products.
Obligatory disclaimer: The FTC requires us to specify what âtypicalâ results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem â nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).
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All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors.
Our recomended Ultimate Pullup Program | Solving Problems for Beginners and Excellling Elites for strength training for women is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake Up Lean, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked.
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