OK folks, this one requires a pullup bar, or something like it. If you don't have a doorway chinup bar, get one. They're not terribly expensive, and they're a great way to train pullups.
Your challenge today is graded for ability.
Stage 1: Hang for 60 seconds. Engage the your lats(upper back) and pull your shoulders down, and hang from the bar for a total of 60 seconds, in as many sets as needed. If you can do this in one set, rest a few minutes and then do
Stage 2: Pullup Hang for 30 seconds. Same thing, but hanging from the top position of the Pullup(palms facing away). Again, take as many sets as needed to get to 30 seconds. If you can do this in one set, rest a few minutes and do
Stage 3: Pullup negatives x 5. Start at the top of the pullup and lower yourself for a count of 10. Rest AT LEAST 60 seconds between reps. If this is easy, then do
Stage 4: Sets of 5 pullups all day. Rest at least 20-30 minutes between sets. See how many you can do in a day.
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