## Weeks 1–4: Setup & Initiation

| Week | Cue                        | Meaning                                                                      | Benefit                                                                 |
| ---- | -------------------------- | ---------------------------------------------------------------------------- | ----------------------------------------------------------------------- |
| 1    | Long spine, shoulders low  | Begin from an active hang with spine fully extended and shoulders depressed. | Engages lats and stabilizes shoulder girdle, preventing impingement.    |
| 2    | Knuckles over, thumbs wrap | Grip the bar deep in the palm, knuckles pointing upward, thumbs wrapped.     | Optimizes wrist alignment and grip strength, reducing forearm fatigue.  |
| 3    | Zip ribs, squeeze glutes   | Brace core by compressing ribs toward pelvis and contracting glutes.         | Establishes full-body tension, minimizes swinging, maintains alignment. |
| 4    | Form Review                | Film or mirror-check active hang, grip, and tension; adjust deviations.      | Ensures foundations are solid before advancing mechanics.               |

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## Weeks 5–8: Pull Mechanics & Control

| Week | Cue                        | Meaning                                                            | Benefit                                                      |
|------|----------------------------|--------------------------------------------------------------------|--------------------------------------------------------------|
| 5    | Lead with elbows, not chin | Initiate the pull by driving elbows down and back rather than lifting the chin. | Emphasizes lat activation, reduces neck compensation, improves efficiency. |
| 6    | Break the bar in half      | Externally rotate hands as if bending the bar outward while pulling.        | Engages external rotators and lats, ensures correct elbow tracking.   |
| 7    | Elbows to hips—fast!       | Drive elbows toward hip pockets explosively through the concentric phase.   | Promotes vertical pull path, recruits fast-twitch fibers, increases power. |
| 8    | Mechanics Review           | Video-check elbow initiation, bar break, and explosive drive; correct breakdowns. | Reinforces mechanics and identifies technical flaws.          |

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## Weeks 9–12: Top-End Strength & Eccentric Control

| Week | Cue                           | Meaning                                                                 | Benefit                                                                               |
| ---- | ----------------------------- | ----------------------------------------------------------------------- | ------------------------------------------------------------------------------------- |
| 9    | Chest meets bar, eyes forward | Pull until bar contacts upper chest, maintaining neutral head position. | Maximizes range of motion, ensures full lat contraction, aligns cervical spine.       |
| 10   | 4-second descent, steel core  | Lower under control for four seconds while keeping core braced.         | Enhances eccentric strength, increases time under tension, reinforces core stability. |
| 11   | Squeeze and hold              | Pause at top of pull-up, maintaining maximal tension for 1–2 seconds.   | Strengthens lockout, improves proprioception, builds isometric control.               |
| 12   | Final Integration             | Perform pull-ups with all cues from Weeks 1–11; record form audit.      | Assesses cumulative progress and highlights areas for continued improvement.          |

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*Implement progressive overload with added resistance or controlled variations, and allow adequate rest between sessions for optimal adaptation.*