1-1 Jason Workout – Coach Bachmann

Let's get to work!

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 | Workout

Pull Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Single Arm Lat Pull Down Pre Activation 12x each side
	Single Arm Lat Push Down Pre Activation 12x each side
	Scapula Pull Up on Rings 12x
	Chin Up on Rings 1x12
	Archer Pull Up on Rings 3x5 each side alternating
	One Arm Scapula Pull Up - Assisted on Bar 2x8-12
	Front Lever Pull - Leg & Elastic Assisted on Bar 2x4
	Advanced Tuck Front Lever Single Leg Take Off from Box on Bar 1x2 each side none alternating
	Advanced Tuck Front Lever Single Leg Take Off to Lever from Box on Bar 2x1 each side
	Tuck Front Lever Row - Rings 3x4-6
	Front Lever Reps on Rings - Tuck 3x4
	Leaning Face Pull on Rings 3x8		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!
	Superset - cycle the following 2 exercises 2 rounds
	Rocking Boat Abs 30sec		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position. Engage your entire body from hands to toes.
	Forearm Plank 30sec		Engage your core and create 1 straight line from your feet all the way through your neck. Flex your feet on the floor and keep them next to each other. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.

Hamstring Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	Dead Bug Circle 6x each direction		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 Chopper 10x		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.
	Walking Pike - Assisted 40sec		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Squatting Pike Warm Up - Assisted 40sec each side		Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement. Fully lock your knees in each rep. Exhale as you straighten your knees and squeeze your belly button towards your shin.
	Runners Stretch - Assisted 40sec each side		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.
	Banded Runners Stretch Slide - Assisted 8x each side		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 as you switch into the anterior pelvic tilt. Place a rubber band around your lower back and front foot to help achieving a deeper anterior pelvic tilt by supporting coordination and actively pushing into the right form.
	Sitting Deep Plie Forward Reps 12x
	Widest Pancake - Elastic behind the Back Elevated Glutes 1min

Middle Split Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	Deep Plie - Chest to Wall 8x		Place 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. Push your hips towards the wall and your knees away. Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
	Hip Opener 8x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Half Middle Split 8x each side		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 Slide 8x each side		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.
	Frog 1min		Keep your upper body straight and parallel to the floor. Point your feet and keep both knees 90 degrees bent. With every exhale slide into a deeper stretch.
	Rocking Pancake - Assisted & Elevated Glutes 2x8		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.
	Pancake Ronde 1x4 each way		Arch your back as you fold into the pancake and let your chest guide the movement. Externally rotate the legs. Keep your shoulders depressed and squared with your hips.

Return to Dashboard