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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 |  Pull Day

Flexibility Warm Up

DemoExerciseReps/SetsHow to/Cues
Dead Bug Circle6x each directionDraw big circles with your knees to create movement inside your hip joint.
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 Chopper10xPlace your feet on the floor more than shoulder width apart and parallel to each other.
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.
Active Standing Pancake Step8x each sideActively pull your hips into the anterior pelvic tilt as you step with your leg and pull your toes up towards your chin.
Keep your knees locked and shoulders squared with the hips at all times.
Round your back as much as you can. Push your hands into the floor for help.
Move slow and focus on 1 movement at the time. Separate the movements and freeze every time your change the limb or direction of the movement.
External Rotation Extension2x6Separate your movements. Do not allow the legs to move or rotate as you extend the legs and keep the angle solid as you rotate the legs inside of the hips.
Keep your back straight. Do not arch it during retraction or round it during protraction.
Depress your shoulders and keep them squared with your shoulders.
Deep Plie8xPlace 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.
As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes.
Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line.
Deep Plie - Hold2x20secPlace 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.
As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes.
Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line.
Keep your hips at a constant height throughout the entire hold. Focus on pushing your knees back! As soon as you are not actively thinking about your legs they are not fully pushed open anymore!
Standing 1 Legged Pike Stretch40sec each sideFocus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Lock both of your knees and keep them locked at all times.
Make sure both of your feet point towards the front but do not place them on the same exact line.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Standing 1 Legged Pike Table20sec each sideFocus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Place your weight equally between both feet.
Lock both of your knees and keep them locked at all times.
Keep your hips and shoulders perfectly squared and parallel to the floor.

Hamstring Stretches

DemoExerciseReps/SetsHow to/Cues
Runners Stretch40sec each sideFocus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
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.
Side Runners Stretch40sec each sidePlace your front foot out towards the side in a pancake like position.
Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor.
Runners Stretch Pulses8x each sidePull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
Extended Runners Stretch Slide - Assisted8x each sideFocus on the details here as they will significantly change what this exercise does for you! The main focus lays on the moment when you pull your hips back up. The aim here should not be to push low into a front split but to lengthen and stretch the hamstring as you pull back up.
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.
Fully lock your front knee and push the bottom of the knee towards the floor.
Sitting Pike Stretch40secFocus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Keep your legs parallel to each other. Flex your feet and connect your big toes.
Push the bottom of your knees into the floor to lock your knees.
Slide into a slightly deeper stretch every time you exhale.
Standing Weighted Pike Stretch on Bench1minAllow the weight to pull you long. Reach far towards the floor and flip your hips into an anterior pelvic tilt.
When you are done simply drop the weight to the floor and come back up without.
Push the bottom of your knees back to fully lock them.
Slide into a slightly deeper stretch every time you exhale.
Extreme Sitting Pike Block Push2x8Guide the movement by pushing your belly button forward.
Work on rotating your hips into an anterior pelvic tilt.
Push your chest in front and hands upwards to get in and out of the position. Lock your elbows, look at your hands and elevate your scapula.
Push the bottom of your knees into the floor to lock your knees.

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Half Middle Split8x each sideKeep both of your knees, shoulders, the standing foot and your hips in 1 line.
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 Slide8x each sidePlace both knees, your hips and the foot of the extended leg in 1 line.
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.
Middle Split on Back against Wall with Elastic2x40secFully lock both knees. Engage your quads to protect your knees from injuries!
Place your heels, the bottom of your knees and your seat bones against the wall.
Keep your back straight and relax your head on the floor.
Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.
Frog - PNF5 cycles of 4 sec engage & 6sec relaxDuring the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch.
Place both knees and your hips in 1 precise line.
There should be rarely any visual movement during the engagement part of the exercise.
Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles.
Rocking Pancake2x8Whilst the posterior pelvic tilt is part of the exercise the main focus needs to lay in the anterior pelvic tilt.
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.
Middle Split on Elbows1minFully lock both knees. Engage your quads to protect your knees from injuries!
Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.
Keep your upper body straight and parallel to the floor.
Slide into a slightly deeper stretch every time you exhale.
Swimmer on Elbows - Elevated Glutes on 2 Blocks2x4Begin each rep by opening your legs dynamically into your widest straddle.
Place your elbows on the floor as close as possible towards your hips. Internally rotate your legs so your big toes touch the floor.
Push your forearms into the floor and with a round back roll your hips up into a middle split.
Fully lock both knees. Engage your quads to protect your knees from injuries!
Straight to Middle Split6xStart the movement by externally rotating the legs.
Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.
Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.
Fully lock your knees.

Short Shoulder & Wrist Warm Up

DemoExerciseReps/SetsHow to/Cues
Back Fly with Elastic in 5 Angles1x8 each angleAttach the elastic just below your chest and face the attachment point.
Straighten your arms and work with your palms facing the attachment point.
Straighten out your back and keep your shoulders low.
Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
Front Fly with Elastic in 5 Angles1x8 each angleAttach the elastic just below your chest and turn your back to the attachment point.
Straighten your arms and work with your palms facing away from the attachment point. Keep your knees sligthly bent.
Straighten out your back and keep your shoulders low.
Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
Outward External Rotation with Elastic2x8 each sideStand sideways to your attachment point. Place your working elbow in a 90 degree angle by your side. Rotate your hands so the palm is facing the attachment point.
Externally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side.
Keep your shoulders down and look towards the front.
focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
Wrist Warm Upas neededGently stretch your wrists on the floor.
Rotate, twist and move them to stretch them in each direction.
Spend more time in positions where you feel less mobile or even stiff.
Keep your elbows locked and hands shoulder wide apart.

Press to Handstand Cond

DemoExerciseReps/SetsHow to/Cues
Bench Press to Handstand3x totalStart with your shoulders and hips vertically aligned on top of the center of your hands. Ideally your hips are even in a slight anterior pelvic tilt. The exact height of the box will depend on your body proportions and hamstring mobility.
All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore.
Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
Slow Lower from Handstand3x totalWhen lowering separation of movement is key. First bring your legs around and pull your feet down using your hips flexors. Keep your shoulders open and your hips in a slight anterior pelvic tilt.
Only when you can not pull any lower lean your shoulders towards the front slightly and lower your hips to allow your feet to travel towards the floor.
Close your legs to about shoulder width just before touching the floor to make your legs longer and decrease the distance your hips have to travel
Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!
L Handstand Pull to Floor3xPlace your hands in the distance of the L Handstand. Point your feet so the top of your feet touches the the wall. Look at your hands at all times.
Start in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall.
As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands.
Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times.
Chest to Wall Press3x totalStart with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.
Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall.
Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible.
On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible.
Advanced Back to Wall Press Negative3x1Start with your shoulders, entire back, glutes and feet connected with the wall. Tuck your chin to your chest. Do not allow the back of your head to touch the wall.
The distance of your hands to the wall has to be quite big in order to stay connected with the wall. Externally rotate your hands to ease the pressure on your wrists.
Separate your movements. First move into your deepest straddle keeping your feet on the wall, only when you can not open your legs any further transition into the pancake, allow your hips to pike and the feet to leave the wall. Pull your feet towards your wrist. When you can not go any further allow your lower back to round and the hips to come off the wall for the feet to travel towards the floor.
Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!
Slow Lower Through Tuck Planche - Back to Wall4x
L Sit to Standing with Bent Knees4xKey here is to focus on compression. Lean your shoulders towards the front sligthly and pull your hips up. Use your hip flexors to keep your legs close to your chest and round your back.
Keep your knees locked for as long as possible and only bend them at the very last moment to get the feet next to your hands.
Fully lock your elbows. This is a straight arm skill! Treat it as such!
Don't forget about the lower from the standing. The dedicated athlete will first press upwards a tiny bit after taking the feet off the bars before lowering in a slow and controlled manner.
superset - 3 rounds
Walking Dead12xPlace your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!
Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Sitting Wall Pancake Lift10xFocus on your hip flexors and compression muscles to pull your feet off the wall.
Adjust the distance of your glutes and hands to the wall to find the right distance for you.
Work with strength only. Do not slam your feet into the floor on the way back down.
Lock your knees and point your feet!
After Super Set
L Handstand Single Leg Compression2x4 each sidePlace your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!
Your hands need to be about as far away from he wall as your legs are long. It is better to be too close to the wall than to be too far.
Keep one leg parallel to the floor whilst pulling the other foot towards your wrists. Work on keeping your lower back stable and if possible even in a slight anterior pelvic tilt.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Hip Flexor Conditioning - Pulses2x12 each side
Sitting Single Leg Lift2x12 each sideKeep your legs approximately in a 90 degrees angle inside of your hips.
Place your hands as far in front as possible. They should at least be next to your knee. Push yourself!
Work with strength only. Do not slam your feet into the floor on the way back down.
Lock your knees and point your feet!
Prep for Half Split40sec each sideFocus on your posterior pelvic tilt first. Do not allow your lower back to arch.
Place your hips on top of the back knee and keep them squared with your shoulders at all times.
With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
Hip Opener with Yoga Block on Stomach40sec each sideEngage your core to prevent your lower back from arching. Isolate the stretch into your hip flexor.
Keep your hips parallel to the floor and squared with your shoulders.
Lock your extended knee and keep your knees close to each other.
With every exhale slide into a deeper stretch.

Pull Workout

DemoExerciseReps/SetsHow to/Cues
Single Arm Lat Pull Down Pre Activation1x12 each side


Skin The Cat2x3


Drop sets (Rest after second exercise only)3 Rounds


Inverted Dead Lift on BarGrab the bar with both of your hands shoulder width apart in a pronated grip. In your starting position fully extend your hips and connect them with the bar. Depress your shoulders.
Keep your legs connected with the bar throughout the entire drill. Lower slowly until your ankles touch the bar and push all the way back up to your starting position in each rep.
Bend the knee slightly in case of a temporary lack of hamstring mobility.
Make sure your elbows are fully locked at all times. For greater muscle activation focus on your lats and actively use them to push your feet up and hips towards the bar. Retract and depress your scapula.
Front Lever Top Hold - BarLock your elbows and keep your scapula depressed and retracted.
Push your quads against the bar. Focus on the engagement of your lats.
Keep your head in a neutral position. Do not look at your feet in order to avoid rounding the back.
Keep your back straight and do not pike at the hips.
End Drop Set


Band Assisted Advanced Tuck Front Lever Row - Bar3x6Grip the bar slightly more narrow than shoulder width and in false grip.
Touch the bar with your hips in each rep whilst keeping your shoulders depressed and retracted. Keep your neck in a neutral position looking straight up.
Place your legs in the advanced tuck position with the knees right on top of your hips. Keep your upper body parallel to the floor at all times.
Fixate each end of the elastic between your hands and the bar. Place the center of the band around your lower back just above your buttocks to help push your hips up.
Weighted Chin Up on Rings3x10


Elastic Face Pull3x12 (Can also be done on cable pully)Attach the elastic in front of you at around chest height or slightly below.
Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement.
Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep.
Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill.
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