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Pull Day

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

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Please do a warm up of your choice before your workouts. Break a light sweat.

Hamstring Stretches

DemoExerciseReps/SetsHow to/Cues
Walking Pike - Assisted
40sec
The anterior pelvic tilt is the most important part of this exercise.
As you move your foot pull your toes up towards your chin and flex your foot.
Keep your knees locked and shoulders squared with the hips at all times.
Squatting Pike Warm Up - Assisted
10x each side
Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.
Fully lock your knees in each rep.
Exhale as you straighten your knees and squeeze your belly button towards your shin.
Standing 1 Legged Pike Stretch - Assisted
40sec each side
Lock both of your knees and keep them locked at all times.
Make sure both of your feet point towards the front but do not place them on the same exact line.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Laying 1 Legged Hamstring Stretch - with Elastic
Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.
Fully lock the knee in each rep and flex your foot.
Keep your back straight and work on locking your opposite knee.
Laying 1 Legged Hamstring Stretch - Hold with Elastic
Keep your hips parallel to the floor and squared with your shoulders.
Lock your extended knee fully and make sure it points towards the ceiling.
With every exhale slide into a deeper stretch.
Runners Stretch - Assisted
1min each side
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
Runners Stretch Pulses - Assisted
10x each side
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
Runners Stretch Slide - Assisted
7x each side
Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.
Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up.
Fully lock your front knee and push the bottom of the knee towards the floor.

Middle Split Stretches

DemoExerciseReps/SetsHow to/Cues
Deep Plie - Chest to Wall
10x
Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.
Push your hips towards the wall and your knees away.
Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
Deep Plie - Back to Wall
10x
Slide your back on the wall and actively push your knees towards the wall.
Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
Half Middle Split
10x each side
Push your opposite hip down towards the heel of the standing foot.
Move sideways only.
Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
Hip Opener
10x each side
Push both your glutes and chest towards the floor.
Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.
Place the hand of the bent knee not in front of the knee but slightly further in.
Frog
30sec
Keep your upper body straight and parallel to the floor.
Point your feet and keep both knees 90 degrees bent.
With every exhale slide into a deeper stretch.
Widest Pancake - Elevated Glutes
40sec
Externally rotate your legs so your knees point towards the ceiling.
Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.
Aim with your belly button towards the floor in front of you and not with your nose.

Shoulder & Wrist Activation

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Arm Circle
1x12 each direction
Keep your chest on the floor and lift your head sligthly.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Core Engagement on Back
1x4
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Forearm Plank Push Up - Elevated Feet
2x4
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
Flex your feet on the floor and keep them next to each other.
Place your elbows right underneath your shoulders.
Shoulder Lift on Floor
1x6
Hover your chin close to the floor.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Shoulder Lift - Chest to Wall
1x6
Keep your quads, hips and chest connected with the wall at all times.
Lock your elbows and look at your hands.
Up Down Wrist Waving
1x10
Move your wrists from full flexion into full extension and back.
Stay in each extreme for a moment for an active stretch.
Keep your shoulders depressed and squared with your hips.
Kneeling Elbow Rotation
1x10 each direction
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows!
Rotate the pit of your elbows towards you and away from you as far as you can in each rep.
Lean into your hands and keep your wrists under constant pressure.
Behind the Back Wrist Curl
1x8
Keeping the back of the hands on the floor curls your hands to make the tip of your fingers touch each other.
Fully relax your hands back on the floor between reps.

Wall Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walk
2x2
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Single Leg Tuck Slide
2x2 each side alternating
Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.
Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
Touch the wall with your feet and the working knee and shin only.
Tuck Slide
2x2
Keep your knees together and make them touch the wall as you pull them down.
Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
L Handstand Single Leg Isolation
2x1 each side
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
Half Slide Away
2x2
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
Box Tuck Single Leg Isolation
2x2 each side alternating
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.

Pulling Session

DemoExerciseReps/SetsHow to/Cues
Scapula Pull Up on Bar
2x8
Depress your shoulders fully in each rep creating distance around your ears.
Move extra slow as you return to your starting position. Keep lights a mounts of tension a the bottom and do not ever fully relax your shoulders.
Keep your entire body in a vertical line. Do not close your shoulders creating an angle as your depress your scapula.
Half Skin The Cat
5x total
Chin Up on Bar
3x max-2
Initiate the pulling motion by depressing your shoulder blades. As your elbows bend focus on shoulder extension primarily. Use your lats to actively pull your elbows towards your body.
In each rep pull your chin above the bar with the hands at the height of your collar bones. Bring your shoulders into full scapular retraction in each rep. Lower yourself back down to the starting position with control, ensuring that your arms are fully extended before starting the next repetition.
Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps.
Back Row on Bar
2x8-12
Fully extend your legs and place your heels on the floor far enough so that your chest is right underneath the bar. Grab the bar firmly in a pronated grip.
Initiate each rep by pulling your elbows back past your ribs. Squeeze on top with the bar touching right underneath your chest and lower back down slowly with control until your elbows are fully locked again. Keep active retraction at the bottom.
Pull narrow by keeping your elbows tucked along your body, keep your scapula depressed and head in a neutral position.

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