Pull Day
Hi Jay!
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Walkout into Medicine Ball Overhead Press x Stability Ball Plank with Fist Pump
- SETS: 3
- REST BETWEEN SETS: No break
Walkout into Medicine Ball Overhead Press
- REPS: 12
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
- Keep arms straight as they move overhead.
Stability Ball Plank with Fist Pump
- DURATION: 40 seconds
- NOTES:
- The fist pumps can be really small
- As your forearms move, keep the rest of your body completely stable: hips squared off with your shoulders, feet planted with your weight shifted back toward your heels
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Overhand Row with Chest Against Incline Bench x Neutral Grip Row with Chest Against Incline Bench
- SETS: 3
- REST BETWEEN SETS: 1 minute
Overhand Row with Chest Against Incline Bench
- WEIGHT: 2- 25 LB DBs
- REPS: 6 slow
- NOTES:
- Think of it almost as if you are doing a plank on an angle. Your body should be at its full length and core still needs to be completely engaged.
- Don’t let gravity pull your shoulders in on the way back down from the row.
Neutral Grip Row with Chest Against Incline Bench
- WEIGHT: 2- 25 LB DBs
- REPS: 6 Slow
- NOTES:
- Think of it almost as if you are doing a plank on an angle. Your body should be at its full length and core still needs to be completely engaged.
- Don’t let gravity pull your shoulders in on the way back down from the row.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
Superman with Pull
- REPS: 12
- SETS: 1
- NOTES:
- Straight arms, straight legs, tight glutes.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Bent Over Row - Underhand Grip x Hammer Curls
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Bent Over Row - Underhand Grip
- WEIGHT: 2- 20 LB DBs
- REPS: 12
- NOTES:
- It is extremely important that you keep your core tight during the entire exercise.
- Don’t let your shoulders raise up as you row. The dumbbells should be parallel with the bottom of your rib cage in the “row” position.
Hammer Curls
- WEIGHT: 2-20 LB DBs
- REPS: 8
- NOTES:
- Keep your arms close to your body
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Superman with Pull
- REPS: 12
- SETS: 1
- NOTES:
- Straight arms, straight legs, tight glutes.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Biceps Curls (to halfway up) x Biceps Curls (starting halfway up) x Biceps Curls (full range)
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Biceps Curls (to halfway up)
- WEIGHT: 2- 15 LB DBs
- REPS: 4
- NOTES:
- Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl.
- Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this.
Biceps Curls (starting halfway up)
- WEIGHT: 2- 15 LB DBs
- REPS: 4
- NOTES:
- Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl.
- Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this.
Biceps Curls (full range)
- WEIGHT: 2- 15 LB DBs
- REPS: 4
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Superman with Pull
- REPS: 12
- SETS: 1
- NOTES:
- Straight arms, straight legs, tight glutes.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.