Levers, Pull Ups & Hamstrings

Strength & Conditioning - Pull Day

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! 

Start with 1 of these for

Warm Up

Shoulder Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Mobility Back Row2x8 each side


DemoExerciseSets & RepsHow to/Cues
Wall Walks2x2Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Tuck Slides2x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
Tuck Take Off - Hold2x2Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.
Box Tuck Single Leg Isolation1x3 each legIn the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
Box Tuck Leg Isolation2x1 each sideFocus on isolation! Move 1 leg at the time only. Do not jump away from the box. Do not arch your back using the leg as a counterweight! Keep your shoulders over your hands at all times. Do not round your back when you bring the first knee back to the box!
Lower to Box Tuck2x1 each sideDo not close your shoulders or move them in front while lowering the knees. Keep your feet on 1 straight vertical line and isolate the work into the hip flexors. Use your lower back musces to prevent posterior pelvic tilt.
Straight to Tuck to Straight2xDo not round your back or close your shoulders when lowering into the tuck handstand.
Vertical Leg Isolations From Straight2x2 each sideFrom a straight handstand pull 1 knee down towards your chest. Stop pulling the knee down just before your lower back rounds! Keep the top leg immobile on top of your hips, shoulders and hands. Do not use the top leg as a counter weight!
2on2 Slide Away2x2Connect your 2 blocks touching each other side by side on the floor. If you do not have blocks place your hands on the floor only having the side of the index finger and side of the thumbs touch each other. You can also cross your thumbs. Lean your shoulders towards the front sliding the feet down the wall. When your weight is all the way in front take the feet off the wall and push up into a straight handstand. Hold it for a moment and then drop back towards the wall with a solid and completely straight body. Do not pike at your hips. Do not arch your back!
Miami Slide Away3x2 each side
Small Side Bends - Wall3x2 each side


DemoExerciseSets & RepsHow to/Cues
Almost Skin The Cat2x3Focus on compression. Go slow and make this easy by using technique!
Front Lever Negatives3x2-4chose your progression and get to work! Focus on going slow.
Front Lever Pulls with Bent Knees3x3-6Isolate the movement into the shoulders. Arch your back to leave the hips down facing the front

Pull Ups

DemoExerciseSets & RepsHow to/Cues
Archer Negatives2x max-2
Wide Back Row2x8-12Set yourself up so your body is parallel to the floor on the top position. Keep your core and glutes engaged so the body is fully straight! Slow especially on the way down!
Back Flies with Elastic2x8-12


DemoExerciseSets & RepsHow to/Cues
1 Legged Deadlifts2x12
1 Legged Hamstring Bridges2x6
Daisy Duck Calf Raises2x20
Turned Out Calf Raises2x20
2x2 each sideSingle Leg Calf Raises2x2 each side

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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