Pulls ups and Leg Lifts

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

Pull Ups

DemoExerciseSets & RepsHow to/Cues
Wide Lat Pull Downs with Elastic3x8
#N/APull Up Negatives12x totalJump up and Slowly Lower Down
#N/AAssisted Pull Ups3x6Either use the mashine as the gym or an elastic for help.
Bent Over Back Row with Elastic3x6-8

Leg Lifts

DemoExerciseSets & RepsHow to/Cues
Knee and Hip Raises3x6
Scissor Leg Lifts2x20sec
Sitting Leg Lifts2x10 & 10sec holdStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!
V-Up Combi10xLeft, Right, Both, Both = 1 Rep. Knees locked, back straight!
Block Assisted L Sit Leg Lifts2x6 each legDepress your scapula and elevate your hips off the floor. Lift the foot as high as possible off the floor without rounding your back. Keep your knees fully locked
Alternating Laying Single Leg Lifts10x each side
Rocking Boat Abs2x30secIn order to create a smooth rocking movement you need to evently round your back. Elevate your scapula and cover your ears. Keep your knees locked and feet together.


DemoExerciseSets & RepsHow to/Cues
Single Leg Calf Raises2x2 each side
Turned Out Calf Raises2x20
Daisy Duck Calf Raises2x20

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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