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: Walkouts x Bilateral Reach
- SETS: 2
- REST IN BETWEEN SETS: No break
Walkouts
- REPS: 10 with 3-count hold in push up position
- 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.
Bilateral Reach
- REPS: 10 per side with 3-count hold/ alternating with each rep (20 total)
- NOTES:
- The entire front of your body should be flat on the floor.
- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.
- You will feel this in your mid-back.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Reach and Back Jumping Jack
- REPS: 20
- SETS: 1
- 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 #03
- SUPERSET: Underhand Row with Chest Against Incline Bench x Neutral Grip Row with Chest Against Incline Bench
- SETS: 3
- REST IN BETWEEN SETS: 1 minute
Underhand Row with Chest Against Incline Bench
- REPS: 6
- 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
- REPS: 6
- 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 #04
Resistance Band Overhand Overhead Pull Aparts
- REPS: 30
- SETS: 1
- 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, REST 1 MINUTE AND THEN GO INTO
PART #05
- SUPERSET: Biceps Curl x Hammer Curl
- SETS: 4
- REST IN BETWEEN SETS: 1 minute in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4
Biceps Curl
(left side)
- REPS: 8 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.
Biceps Curl
(right side)
Hammer Curl
(left side)
- REPS: 8 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.
Hammer Curl
(right side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Resistance Band Overhand Overhead Pull Aparts
- REPS: 30
- SETS: 1
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #07
Plank Row
(left side)
- REPS: 10 per side/ 1 side at a time
- SETS: 4
- REST IN BETWEEN SETS: 1 minute between sets 2 and 3 / no break between other sets
- NOTES:
- Extremely important that you bring the weights down gently to the ground after the row.
- Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
Plank Row
(right side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
Resistance Band Overhand Overhead Pull Aparts
- REPS: 30
- SETS: 1
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #09
Superman
- REPS: 15 / up on 1-count/ down on 5-count
- 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.
- Controlled movement on the way back down.
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.