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
Upside Down Turtle
- REPS: 10 with 3-count hold
- SETS: 1
- NOTES:
- The entire back side of your body should be touching the floor
- Bend your knees and bring them in toward your midsection.
- Hug outside of shins and pull in toward body.
- Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.)
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
- SUPERSET: Walkouts x Superman with Pull
- SETS: 3
- REST IN BETWEEN SETS: No break
Walkouts
- REPS: 12 slow with 3-count hold
- NOTES:
- REPS: 10
- 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.
Superman with Pull
- REPS: 20
- 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, GO DIRECTLY INTO...
PART #03
Reach and Back Jumping Jack
- REPS: 20
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Underhand Row with Chest Against Incline Bench x Resistance Band Overhand Overhead Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Underhand Row with Chest Against Incline Bench
- REPS: 10-12
- 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.
Resistance Band Overhand Overhead Pull Aparts
- REPS: 12 with 3-count hold
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Reach and Back Jumping Jack
- REPS: 20
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Against the Wall - Neutral Grip Bent Over Row X Resistance Band Underhand Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Against the Wall - Neutral Grip Bent Over Row
- REPS: 12
- 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 in toward your body
Resistance Band Underhand Pull Aparts
- REPS: 12 with 3-count hold
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Reach and Back Jumping Jack
- REPS: 20
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #08
- SUPERSET: Biceps Curl x Hammer Curl x Behind the Body Resistance Band Pull Apart
- SETS: 2
- REST IN BETWEEN SETS: 1 minute
Biceps Curl
- REPS: 10 per side/ 1 side at a time
- 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.
Hammer Curl
- REPS: 10 per side/ 1 side at a time
- 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.
Behind the Body Resistance Band Pull Apart
- DURATION: 30 seconds
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #09
Reach and Back Jumping Jack
- REPS: 20
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, GO DIRECTLY INTO...
PART #10 - Optional Core
- SUPERSET: Jesus Sit Up x Plank Hold x W Superman Hold
- SETS: 3
- REST IN BETWEEN SETS: No break
Jesus Sit Up
- REPS: 15
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
W Superman Hold
- DURATION: 30 seconds
- NOTES:
- Keep head in neutral position.
- Thighs stay down when your upper body is up.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
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!
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