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: Plank into Side Plank x Bird Dog
- SETS: 2
- REST IN BETWEEN SETS: No break
Plank into Side Plank
- REPS: 10 per side/ alternating with each rep (20 total)
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Bird Dog
- REPS: 10 per side with 3-count hold/ alternating with each rep (20 total)
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
- Don’t rush.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Jumping Jacks
- REPS: 30
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
Bent Over Row - Underhand Grip
- REPS: 10-12
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
Angled Lawnmower Rows
(left side)
- REPS: 10 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 sets 1 and 2 or 3 and 4
- 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, GO DIRECTLY INTO...
PART #05
Jumping Jacks
- REPS: 30
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
- SUPERSET: Biceps Curl x Resistance Band Overhand Overhead Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Biceps Curl
- REPS: 10 up on 1-count/ down on 5
- 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.
Resistance Band Overhand Overhead Pull Aparts
- REPS: 12 w/ 2-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
Jumping Jacks
- REPS: 30
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #08
- SUPERSET: Side Plank Hold x Bilateral Reach Hold
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Side Plank Hold
(left side)
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold
(right side)
Bilateral Reach Hold
- DURATION: 30 seconds per side/ 1 side at a time
- 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.
Bilateral Reach Hold
(other side)
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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