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: Walkout into Medicine Ball Overhead Press x Stability Ball Plank with Fist Pump
- SETS: 3
- REST BETWEEN SETS: No break
Walkout into Medicine Ball Overhead Press
- REPS: 12
- 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.
- Keep arms straight as they move overhead.
Stability Ball Plank with Fist Pump
- DURATION: 40 seconds
- NOTES:
- The fist pumps can be really small
- As your forearms move, keep the rest of your body completely stable: hips squared off with your shoulders, feet planted with your weight shifted back toward your heels
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Overhand Row with Chest Against Incline Bench x Neutral Grip Row with Chest Against Incline Bench
- SETS: 3
- REST BETWEEN SETS: 1 minute
Overhand Row with Chest Against Incline Bench
- REPS: 6 slow
- 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 Slow
- 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 #03
Superman with Pull
- REPS: 12
- SETS: 1
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Bent Over Row - Underhand Grip x Hammer Curls
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Bent Over Row - Underhand Grip
- REPS: 12
- 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.
Hammer Curl
- REPS: 8
- 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 #05
Superman with Pull
- REPS: 12
- SETS: 1
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Biceps Curl (to halfway up) x Biceps Curl (starting halfway up) x Biceps Curl (full range)
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Biceps Curl (to halfway up)
- REPS: 4
- NOTES:
- Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl.
- Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this.
Biceps Curl (starting halfway up)
- REPS: 4
- NOTES:
- Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl.
- Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this.
Biceps Curls (full range)
- REPS: 4
- 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 #07
Superman with Pull
- REPS: 12
- SETS: 1
- 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.
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.