PULL DAY
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
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 Bent Over Row x Against the Wall - Underhand Bent Over Row
- SETS: 3
- REST IN BETWEEN: 45 seconds-1 minute
Against the Wall - Overhand Bent Over Row
- 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 Bent Over Row
- 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 facing up.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
ISO-Prone Cobra Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
Biceps Curl
- 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
ISO-Prone Cobra Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
Angled Lawnmower Rows
(left side)
- 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 Curl
- REPS: 12
- SETS: 3
- REST IN BETWEN SETS: 30 seconds
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
ISO-Prone Cobra Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) 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.