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 Side Plank Hold x ISO-Prone Cobra
- SETS: 2
- REST BETWEEN SETS: No break
Plank into Side Plank
- REPS: 10 per side/ alternating each side (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.
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)
ISO-Prone Cobra
- REPS: 15 w/ 3-count hold
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Resistance Band Overhand Overhead Pull Aparts x Bent Over Row - Underhand Grip
- SETS: 2
- REST BETWEEN SETS: 30 seconds
Resistance Band Overhand Overhead Pull Aparts
- REPS: 20 with 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.
Bent Over Row - Underhand Grip
- REPS: 12 slow
- 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, GO DIRECTLY INTO...
PART #03
Superman
- REPS: 12 (up on 1-count/ down on 4-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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Resistance Band Overhand Overhead Pull Aparts x Against the Wall - Neutral Grip Bent Over Row
- SETS: 2
- REST BETWEEN SETS: 30 seconds
Resistance Band Overhand Overhead Pull Aparts
- REPS: 20 with 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.
Against the Wall - Neutral Grip Bent Over Row
- REPS: 12 Slow
- 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
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Superman
- REPS: 12 (up on 1-count/ down on 4-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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Biceps Curl x Hammer Curl
- SETS: 2
- REST BETWEEN SETS: 1 minute
Biceps Curl
(left side)
- 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.
Biceps Curl
(right side)
Hammer Curl
(left side)
- 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.
Hammer Curl
(right side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
- SUPERSET: Bird Dog x Superman Hold
- SETS: 2
- REST BETWEEN SETS: No break
Bird Dog
- REPS: 10 per side/ alternating with each rep
- 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.
Superman Hold
- DURATION: 30 seconds
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. 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.