Workout 396 - Strength Day: Pull Ups and Core

STRENGTH DAY

Strict Pull Ups: 5 x 5

Then…

3-4 Rounds

:30 Each Side Plank

:30 Glute Bridge March

1:00 Challenging Plank of Your Choice

General Warm Up

3-5min of Cardio of Choice, followed by…

3 Rounds

20 Jumping Jacks

Specific Warm Up

Strength Day! This one is pretty simple, so all we’re going to do is warm up our pulling muscles! Take whichever pulling movement you are doing today and do 3 light sets of 3-5 reps before you work your way up to your 5 x 5!

Workout of the Day

STRENGTH DAY

Strict Pull Ups: 5 x 5

Then…

3-4 Rounds

:30 Each Side Plank

:30 Glute Bridge March

1:00 Challenging Plank of Your Choice

Workout Notes

Strength Daayyyy! The main thing that we want to do today is put in some serious pulling work. Lots of options below, but we are looking to do 5 sets of 5 reps or the most challenging pulling possible. Make sure you rest at least 1-2min between sets so your body can recharge those muscles for the next set!

Pull Up Modifications

The goal here would be to do Strict Pull Ups, potentially with added weight! However, most folks will need to do something else. That could be assisted Pull Ups if you have bands or a machine at your gym or it could be a Lat Pull Down machine at your gym. If you are at home, you can sub in the Pull Up Strength Program or use Bent Over Rows or Bodyweight Rows. Whatever you do, pull hard!

Side Plank Modifications

Everything you need is in the video! Just take the liberty to change the number of seconds if it’s more appropriate for your body.

Glute Bridge March Modifications

Feel free to change this to a standard Glute Bridge Hold or even some reps of Single Leg Glute Bridges.

Plank Modifications

You can use Front Plank, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.