Rig Burpee Pull Up

Video coming soon...

The rig Burpee pull up workout is a challenging exercise that targets the lats, quads, and abs.

The rig provides a stable platform for pull-ups, engaging the primary muscles while also activating secondary muscles for a full-body workout.

Stand facing the rig, with your feet shoulder-width apart and your arms extended overhead.
Lower your body into a squat position, bending your knees and pushing your hips back.
Place your hands on the rig, slightly wider than shoulder-width apart, and jump your feet back into a plank position.
Perform a push-up by lowering your chest towards the ground, then push yourself back up to the plank position.
Jump your feet forward towards the rig, then explosively jump up, pulling your knees towards your chest as you do so.

Start by hanging from the bar with your arms fully extended, engaging your lats to stabilize your shoulders.
Jump up explosively, using your quads to drive your body upward, while pulling your chest towards the bar.
As you reach the top, focus on squeezing your lats to initiate the pull-up motion, bringing your chin above the bar.
Lower yourself down with control, engaging your abs to maintain stability and prevent swinging.
Keep your core tight throughout the exercise to maximize engagement of your abs and maintain proper form.
For an extra challenge, try adding a knee tuck at the top of the pull-up to further engage your abs and quads.
Remember to breathe throughout the exercise, inhaling on the way down and exhaling on the way up.