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.Â
Dashboard | Â Pull Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Shoulder Warm Up with Elastic | 8x each | You have 2 separate movements here. Isolate your shoulders in the first one. Add opening of your chest for the second one.Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest.Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating.Exhale as you open your shoulders. | |
| Shoulder Stretch on Floor | 1x30sec | Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees! | |
| Shoulder Lifts on Floor | 1x4 | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. | |
| Chest to Wall Shoulder Lifts | 1x4 | Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.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.Do not look at the wall. Instead look at the spot in between your hands. | |
| L Handstand Single Leg Isolation Shrugs | 1x2 each side | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.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. | |
| Box Tuck Single Leg Isolation | 2x2 each side | Bring your foot on top to align it with your hips, shoulders and center of your hands.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. | |
| Box Tuck Hover | 2x1 each side | Align the foot on top of your hips, shoulders and center of the hands. Before you attempt to hover the second knee you should already be in full control of your handstand.If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.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.Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands. | |
| Single Leg Tuck Slide | 2x3 each side | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.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 Slides | 4x1 | Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.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. | |
| Half Slide Away | 1x3 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.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. | |
| Slide Away | 2x2 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.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.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line. | |
| Straddle Slide Away | 2x2 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.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.Keep your elbows locked and elevate your scapula fully at all times. | |
| Lateral Leg Isolations from Straight at Wall | 2x1 each side | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups | 1x10 | Keep your elbows locked at all times and neck in a neutral position.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 | 2x4 | ||
| Leg Assisted Front Lever Pulls on Bar | 2x6 | Focus on your lat activation. Min muscle connection is key for this exercise. Engage and squeeze your lats bringing the ribs towards the upper arms.Whilst the feet should stay on the floor for assistance the legs should not become the primary mover.To facilitate muscle activation in your upper back try bending the bar. Push the bar down with your pinkies and up with your thumbs.Retract and depress your scapula. Keep your elbows locked at all times and neck in a neutral position. | |
| Chin Ups | 3x6-8 | Grip the bar about shoulder-width with your hands in an underhand grip with your palms facing towards you.Initiate the pulling motion by doing a scapular pull up. 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.Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps. | |
| Band Assisted Inverted Dead Lifts on Bar | 3x5 | Focus on retraction of the scapula and lat engagement.Keep your legs connected with the bar throughout the entire drill and push all the way back up in each rep.Place the elastic around your lower back just above your buttocks.Retract and depress your scapula. Keep your elbows locked at all times and neck in a neutral position. | |
| Elevated Narrow Bar Back Row | 3x10 | ||
| Standing Elastic Face Pull | 2x8 | Attach the elastic in front of you at around chest height or slightly below.Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.Keep your shoulders low and squeeze your shoulder blades behind your back.Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill. | |
| Hanging Scissor Kicks | 2x30sec | ||
| Rocking Boat Abs | 2x40sec | Evenly round your back to create a smooth rocking motion.Lock your knees, point your feet and squeeze them together.Keep your head in a neutral position.Engage your entire body from hands to toes. |