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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

DemoExerciseReps/SetsHow to/Cues
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 Negative on Rings - Bent Knees



Bar Back Lever Reps - Advanced Tuck
3x2-5



Band Assisted Advanced Tuck Front Lever Row - Rings



Archer Pull Up Negative on Rings
2x3-5 each side



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
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