Pulling Of Choice
5 x 10
Pullovers
3 x 8-12
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
:30 of Plank Up-Downs
10 Squats
25 Jumping Jacks
Specific Warm Up
Choose which pulling variation you are going with today and heat it up! Five sets of 10 Reps is quite a bit, so be sure to warm up the movement while also saving those arms for the workout!
Workout of the Day
Pulling Of Choice
5 x 10
3 x 8-12
*rest as needed between sets. At least 2min!
Workout Notes
This workout is all about working on your pulling muscles! Pulling muscles are incredibly important, but doubly so if you are someone who is chronically in a seated/hunched position like driving, texting, computing, etc. We need the muscles on the back side of your body to be strong and functional so they can pull you into better posture!
There are many options today, but no matter which you choose, remember that the focal points are always the same: shoulders back and down, no tension in the neck, and full range of motion! Here are some ideas that you could try singularly, or mixing and matching, and/or adding a slow tempo to in order to make each set a challenge:
Strict Pull Ups (Any Grip, add weight if necessary)
Bodyweight Rows (Double Arm or Single!)
Bent Over Rows with any Implement
Banded Rows*
Banded Pull Downs*
Assisted Pull Up Machine, any grip*
Cable Station Pull Downs, any grip*
*Videos coming soon!
If you are out of options, there are many wacky (but powerful!) hacks that allow you to get some pulling in around the house. Check out this video for inspiration. Just be careful!
Optional Accessory Work
3-5 Rounds
:30 Hang Power Cleans - Right Arm
:30 Push Press - Right Arm
:30 Hang Power Cleans - Left Arm
:30 Push Press - Left Arm
:30 Rest
Cool Down
10 Slow PVC Pass Throughs
1-2min PVC T-Spine Stretch
Comments