move of the week: the five progressions of pull ups

We’ve gone through the five progressions of pull ups with you earlier this week (see them here).

You can do them at the local park, your local YMCA, or at the “universal” at your gym. You could even install a pull up bar at your home! Why? Because the list of benefits of pulling or chinning up are too numerous to list here. Here are three:

1) You will develop strong back muscles that will help you commit on your health journey of strength and good posture. The list of muscles exceeds 15.
2) It will shake up your routine from the “same ‘ol, same ‘ol”
3) It feels REALLY GOOD to do one.

Watch the five progressions in our video. We often tell people that your fitness goals should be more than “lose 10 pounds.” Make a pull up or chin up your goal. You can do it! You’ll be amazed at how strong you become working through the five progressions.

  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314




  1. Megan Megan says:

    This is so inspiring Adrien! I am so scared of pull-ups, always have been. This fear dates back to the days of doing the arm hang in gym class 🙂 I will try these!

  2. […] of edge. A sleeveless ensemble requires that you love or at least like your arms (nothing that Adrien’s pull ups won’t cure!). My rule of thumb is to keep your hair and makeup understated when opting for […]

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