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Pull Day

Here is the full workout. 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. 

Shoulder Prehab

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 - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Pull Workout

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x8Elbows locked. Extra slow on the way back down
Ring Pull Ups3xmax-2Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin!
Arched Front Lever Pulls2x4Depress your scpula. Pull your chest up and arch your back. Everything from your hips down should point towards the floor.
Half Skin The Cat6x totalSlow and controlled is key! Keep your knees locked and pike as much as possible. Open one segment of your body at the time. First the shoulders fully open, then the abs disengage and only at the very end the hip flexors relax.
Knee and Hip Raises2x8First use your hip flexors only to lift your knees as high as possible towards your chest. Then engage your abs to rotate the hips into a posterior pelvic tilt. Keep your hip flexors fully engaged.
Scissor Leg Lifts2x30secKeep your knees locked and hips in a neutral position. Isolate the movement entirely into your legs. Nothing else moves! Do not relax your shoulders!
Narrow Back Row3x8Set 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. Slide your elbows along the side of your body.
Bent Over Back Flies with Elastic2x12Knees sligthly bent. Lean in front. Back of the hand faces the ceiling. Shoulders down. Elbow sligthly bent.

Front Splits

DemoExerciseReps/SetsHow to/Cues
Half Split Prep30 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Walking Pike30 secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Half Split40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall30 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Half Split Back Knee Straight20 secBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Front Split On Floor30 secHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor

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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With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready