In May 2020, I bought a set of resistance bands to help with performing regressions and decided to test them using the “Green Sally Up Challenge”. This was my first use of resistance bands and I wondered if they would make pullups so easy I could complete the entire challenge. As it turned out, no. Even with the bands, I still rep’d to failure.
Fitness challenge done to the tune “Flower” by Moby (official Youtube and Spotify links). The name of the challenge is often called “Bring Sally Up” based on mis-hearing the lyrics which say “Green Sally” not “Bring Sally”. Every time the song says “up”, do the upward movement of the exercise and hold there until the song says “down”, at which point do the downward movement of the exercise and hold there until the song says “up”. Continue until failure or the song ends.
Plank walk to long lever plank. Trains the rectus abdominus.
Support with forearms, hands flat on ground.
Ab (wheel) rollout
Side plank raise. Trains the obliques.
Support with elbow (may be painful) or hand (no elbow pain, higher range of motion).
Inside (lower) leg with foot slightly forward, supported by foot knife edge. Outside (upper) leg with foot slightly behind, supported by instep. Alternate reps with leg positions reversed (inside leg behind outside leg)
Regress by placing support on an object elevated above the floor
Regress by bending legs so lever is supported by knees rather than feet
Don’t rotate upper body around shoulder
Serratus knee raise
Use parallel bars, rings or two chairs
Lift knees, push shoulder blades out to protraction, rounded back
Support with hands (more strength required in front delts) or forearms (less strength required)
“Scott Sonnon is a Human Optimization Scientist and the Creator of the Clubbell, CST (Circular Strength Training) and TACFIT® coined by Men’s Health “Worlds Smartest Workout”…Despite his misdiagnosed learning disabilities he became a World Champion in 5 different Martial Art Styles. Scott Sonnon was voted one of “The 6 Most Influential Martial Artists of the 21st Century” by Black Belt Magazine.”