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Pulling 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 |  Pulling Workout

DemoExerciseReps/SetsHow to/Cues
Single Arm Lat Pull Down Pre Activation2x15 each side

Standing Scapula Retractions with Elastic2x12

Scapula Pull Up on Bar2x8Keep 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 Cat5x extra slow

Half Pike Lift on Rings2x4

German Hang Lowers to Standing2x3

Chin Up - Band Assisted on Bar3x8-12Grip 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 Rings3x8-12
Standing Face Pull on Rings2x8

Hanging Leg Lift3x max

Round Tuck Front Negative on Rings3x2
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