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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. 

Dashboard |  Workout

Pull Conditioning

DemoExerciseReps/SetsHow to/Cues
Single Arm Lat Pull Down Pre Activation
12x each side



Single Arm Lat Push Down Pre Activation
12x each side



Scapula Pull Up on Rings
12x



Chin Up on Rings
1x12



Weighted Archer Pull Up Negative on Rings



One Arm Scapula Pull Up - Assisted on Bar
2x8-12



Band Assisted Advanced Tuck Front Lever Row - Rings
3x4-6



Band Assisted Front Lever Reps - Advanced Tuck
3x4
Keep your back straight and scapula depressed & retracted throughout the entire drill. Lower slowly until your back is parallel to the floor, squeeze for a moment before pulling back up all the way to your starting position in each rep.
To minimize the risk of injuries your neck must remain in a neutral position. In between reps look behind you. In your front lever look towards the ceiling.
Keep your elbows fully locked at all times. This is a straight arm drill. Train goal specific!
Leaning Face Pull on Rings
3x8
Walk your feet in so your upper body leans towards the back. The more lean the harder this exercise becomes. Make sure to stay clean. Always put form first!
Move slowly at a constant speed and stay in control at all times. Squeeze for a moment on top of the movement. Do not use momentum! Instead use strength from start to finish. Make sure to have constant tension in the straps.
Face Pulls are an excellent tool to create external rotation strength for well balanced shoulders to even out the pushing work done during calisthenics training and forward hinged posture due to a common modern lifestyle. Take these serious, focus and keep intensity and form quality high. You will thank me later!
Superset - cycle the following 2 exercises
2 rounds
Rocking Boat Abs
30sec
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.
Forearm Plank
30sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Flex your feet on the floor and keep them next to each other.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.

Hamstring Stretches

DemoExerciseReps/SetsHow to/Cues
Dead Bug Circle
6x each direction
Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.
Hold your hips in a neutral position and keep your lower back on the floor at all times.
Keep your shoulders depressed and squared with your hips.
Half Wood Chopper
10x
Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.
Delay your chest raising up and look at your hands as they guide the upwards movement.
Keep your knees fully locked at all times.
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
40sec 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.
Runners Stretch - Assisted
40sec 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.
Banded Runners Stretch Slide - Assisted
8x 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 as you switch into the anterior pelvic tilt.
Place a rubber band around your lower back and front foot to help achieving a deeper anterior pelvic tilt by supporting coordination and actively pushing into the right form.
Sitting Deep Plie Forward Reps
12x



Widest Pancake - Elastic behind the Back Elevated Glutes
1min



Middle Split Stretches

DemoExerciseReps/SetsHow to/Cues
Deep Plie - Chest to Wall
8x
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.
Hip Opener
8x 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.
Half Middle Split
8x 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.
Middle Split Slide
8x each side
Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent.
Stay in line as you push your leg towards the side and bring your hips down.
On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Frog
1min
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.
Rocking Pancake - Assisted & Elevated Glutes
2x8
Open your legs as wide as possible.
Straighten your knees! Push the bottom of your knees towards the floor.
Keep your shoulders low and squared with the hips.
Pancake Ronde
1x4 each way
Arch your back as you fold into the pancake and let your chest guide the movement.
Externally rotate the legs.
Keep your shoulders depressed and squared with your hips.
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