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: Dynamic Child’s Pose x Cat Stretch Hold
- SETS: 3
- REST IN BETWEEN: No break
Dynamic Child’s Pose
- REPS: 10 with 3-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Cat Stretch Hold
- REPS: 20 seconds
- NOTES:
- Palms directly under shoulders
- Draw your abs in toward the vertebra and all spine to round
- The crown of your head should be parallel with the floor
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Against the Wall Overhand Row x Against-the-wall Underhand Row
- SETS: 3
- REST IN BETWEEN: 1 minute
Against-the-wall Overhand Row
- WEIGHT: 2-20 LB DBs
- REPS: 6
- NOTES:
- Lean forward so torso is completely elongated; flat back, tight core.
- Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull.
- Palms are facing down
Against-the-wall Underhand Row
- WEIGHT: 2-20 LB DBs
- REPS: 6
- NOTES:
- Lean forward so torso is completely elongated; flat back, tight core.
-Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
Superman Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
Standing Biceps Curls
- WEIGHT: 2- 25 LB DBs
- REPS: 10-12
-SETS: 3
- REST IN BETWEEN SETS: 30 seconds
- 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 #05
Superman Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
Angled Lawnmower Rows
(left side)
- WEIGHT: 2-30 LB DBs
- REPS: 8 per side/ 1 side at a time
- SETS: 4
- REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between other sets
- NOTES:
- You don’t need to use a bench. You can use anything that allows you to keep your chest forward, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
Angled Lawnmower Rows
(right side)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
Hammer Curls
- WEIGHT: 2- 20 LB DBs
- REPS: 12
- SETS: 3
- REST IN BETWEN SETS: 30 seconds
- NOTES:
- Keep your arms close to your body.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
Superman Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. Remember to breathe.
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.