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 | Pulling Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Single Arm Lat Pull Down Pre Activation | 2x15 each side | ||
| Standing Scapula Retractions with Elastic | 2x12 | ||
| Scapula Pull Up on Bar | 2x8 | Keep your elbows locked at all times and neck in a neutral position.Depress your shoulders fully in each rep creating distance around your ears.Move extra slow as you return to your starting position. Keep lights a mounts of tension a the bottom and do not ever fully relax your shoulders.Keep your entire body in a vertical line. Do not close your shoulders creating an angle as your depress your scapula. | |
| Half Skin The Cat | 5x extra slow | ||
| Half Pike Lift on Rings | 2x4 | ||
| German Hang Lowers to Standing | 2x3 | ||
| Chin Up - Band Assisted on Bar | 3x8-12 | Grip the bar about shoulder-width with your hands in an underhand grip with your palms facing towards you. Attach a looped elastic to the bar in between your hands. Step into the band for assistance.Initiate the pulling motion by depressing your shoulder blades. As your elbows bend focus on shoulder extension primarily. Use your lats to actively pull your elbows towards your body.In each rep pull your chin above the bar with the hands at the height of your collar bones. Bring your shoulders into full scapular retraction in each rep. Lower yourself back down to the starting position with control, ensuring that your arms are fully extended before starting the next repetition. Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps. | |
| Back Row on Rings | 3x8-12 | ||
| Standing Face Pull on Rings | 2x8 | ||
| Hanging Leg Lift | 3x max | ||
| Round Tuck Front Negative on Rings | 3x2 |