Let's get to work
Pull Workout
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 | Pull Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Ring L Handstand Lock Out Rotation 1x6 | ||
 | Ring Handstand L Single Leg Isolations 2x2 each side alternating | ||
 | Ring L Handstand Tiny Iron Cross - Elastic Assisted 2x6 | ||
 | HSPU in L on Rings 1x8 | ||
 | Elastic Assisted Ring Chest Fly with Straight Elbows 2x4 | ||
 | Standing Stretched Biceps Curl against Elastic 1x15 | ||
 | Extra Deep Ring Push Ups - Elevated Feet 2x6 | ||
 | Angled Pelican Curl on Rings 3x6-8 | Start with your feet slightly in front of the adjustment point. Adjust distance for comfort and intensity.As you curl externally rotate your hands so your forearms travel perpendicular to your torso with your hands pointing away from you in either side.Slow down especially as you fully extend your elbows. It is ok to feel a very light stretch in the shoulder but pain in the shoulder, elbows, biceps or forearms must be avoided at all times. | |
 | Single Arm Lat Pull Down Pre Activation 8x each side | ||
 | Single Arm Lat Push Down Pre Activation 8x each side | ||
 | Skin The Cat 5x | ||
Front Lever Reps on RIngs 3x3 | |||
 | Bar Back Lever Reps - Advanced Tuck 3x2-5 | ||
 | Band Assisted Advanced Tuck Front Lever Row - Rings | ||
 | Archer Pull Up on Rings max - 1 alternating | ||
 | Weighted Chin Up on Rings 2x12 | ||
Superset 1 3 rounds | |||
 | Leaning Face Pull on Rings 8x | 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! | |
 | Sitting Posterior Deltoid Fly against Elastic 8x | Hold the elastic so it comes out from the thumb side of your hands. The back of your hands needs to face the ceiling.Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back.Exhale as you pull your arms back. | |
End Superset | |||
Superset 2 3 rounds | |||
 | Hanging Leg Lifts on Rings 6-12x | ||
 | Laying Heel Touch 15x | ||
End Superset |