Pulling & Legs

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Conditioning Workout


Rest between sets: 60-90sec between sets
Intensity: Elevated

DemoExerciseReps/SetsHow to/Cues
a1
Lying Single Arm Lat Pull Down with Band
3x12



a2
Sitting Elastic Back Row
3x12
Allow your shoulders to protract in the starting position to feel a stretch on your lats.
Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position.
Exhale as you pull your arms back.
a3
Standing Elastic Face Pull
3x12
Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.
Keep your shoulders low and squeeze your shoulder blades behind your back.
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.
a4
Sitting Back Flies with Elastic
2x12



5
a6
Banded Deadlifts
3x10



a7
Alternating Front Lunges
3x16 each side
Keep your feet in line with the hips.
Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt.
In every step bring your back knee close to the floor but do not let it touch the floor.
a8
Single Leg Wall Squat Hold
2 sets of 3x10sec each side



a9
Back to Wall Lower Back Extensions
3x12
Focus whilst performing this exercise to train the back muscles and not your hamstrings.
Place your glutes on the wall.
Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
10
11
12
b13
Overhead Air Squats
3x10



b14
Good Morning with Band
3x12



b15
Crab Walk Inside of Elastic
2x 15 steps each way



b16
Back to Wall Lower Back Extensions
3x12
Focus whilst performing this exercise to train the back muscles and not your hamstrings.
Place your glutes on the wall.
Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
17
b18
Wide Lat Pull Downs with Elastic
3x12



b19
Kneeling Narrow One Arm Back Row with Band
3x12 each side



b20
Standing Elastic Face Pull to Overhead Push
3x8



b21
Kneeling Wide One Arm Back Row with Band
2x12 each side



22
23
24
25
26
27
c28Alternate the following 2 exercises for 3 Rounds
c29
Kneeling Single Arm Lat Pull Down with Band
12x each side



c30
Banded Back to Wall Front Squats
12x



c31Alternate the following 2 exercises for 3 Rounds
c32
Sitting Elastic Back Row
12x
Allow your shoulders to protract in the starting position to feel a stretch on your lats.
Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position.
Exhale as you pull your arms back.
c33
Good Morning with Band
12x



c34Alternate the following 2 exercises for 3 Rounds
c35
Bulgarian Split Squats
12x each side



c36
Elastic Face Pull on Box
12x



c37Alternate the following 2 exercises for 2 Rounds
c38
Sitting Posterior Deltoid Flies
12x
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.
c39
Back to Wall Lower Back Extensions
12x
Focus whilst performing this exercise to train the back muscles and not your hamstrings.
Place your glutes on the wall.
Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
40
41
42
43
44
d45
Banded Deadlifts
3x12



d46Alternate the following 2 exercises for 3 Rounds
d47
Half Kneeling Narrow Single Arm Lat Pull Down with Band in an angle
12x each side



d48
Kneeling Lat Push Down with Band
12x



d49Alternate the following 2 exercises for 3 Rounds
d50
Standing Elastic Face Pull
12x
Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.
Keep your shoulders low and squeeze your shoulder blades behind your back.
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.
d51
Single Arm Back Flies on all 4
8x each side
Stabilize the elastic with your supporting hand whilst driving the other arm out towards the side and back. The back of your hand needs to point towards the ceiling.
Keep your shoulders and hips squared. Bend the working elbows slightly.
Exhale as you pull your arm back.
d52Alternate the following 2 exercises for 2 Rounds
d53
Twisting Back Lunges with Elastic
8x



d54
Back to Wall Lower Back Extensions
12x
Focus whilst performing this exercise to train the back muscles and not your hamstrings.
Place your glutes on the wall.
Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
55
e56
Wide Lat Pull Downs with Elastic
3x12



e57
Bent Over Back Row with 2 Elastics
3x12



e58
Lying Elastic Face Pull
3x12



e59
Standing Wide One Arm Back Row with Band
2x12 each side



60
e61
Banded Squats
3x10



e62
Good Morning with Band
3x12



e63
Standing Crab Walk with Elastic
2x 15 steps each way
Bend your knees keeping them above the toes until your quads are about parallel to the floor.
Keep your back straight and in a 45 to 90 degree angle to your hips.
Keep your hips low and upper body stable as you take small and controlled lateral steps.
e64
Standing Lower Back Extensions
3x12



65
66
67
f68
1 Legged Deadlifts
3x10 each side



f69
Twisting Back Lunges with Elastic
3x12 each side



f70
Wall Squat Hold
2x1min



f71
Standing Lower Back Extensions
3x12



72
f73
Kneeling Single Arm Lat Pull Down with Band
2x12 each side



f74
Kneeling Narrow One Arm Back Row with Band
2x12 each side



f75
Standing Elastic Face Pull
3x12
Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.
Keep your shoulders low and squeeze your shoulder blades behind your back.
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.
f76
Diagonal Pull Apart
2x8 each way
Keep your shoulders low as you diagonally pull the elastic apart.
Engage your core to stabilize your position.

77
78
79
80
81
82
g83Alternate the following 2 exercises for 3 Rounds
g84
Banded 1 Legged Deadlifts
12x each side



g85
Wide Floor Pull Ups
12x



g86Alternate the following 2 exercises for 3 Rounds
g87
Wall Squat Hold with Elevated Heels
1min



g88
Kneeling Narrow One Arm Back Row with Band
12x each side



g89Alternate the following 2 exercises for 3 Rounds
g90
Side Plank Abducteur on Bench
15x each side



g91
Lying Elastic Face Pull
12x



g92Alternate the following 2 exercises for 2 Rounds
g93
Standing Lower Back Extensions
12x



g94
Kneeling Wide One Arm Back Row with Band
12x each side



95
96
97
98
99
h100
Loop Squats
3x18
During your squat push your knees out into the band.
Squat all the way down in each rep. Aim to at least align your hips with your hips with your knees in each rep.
Complete each rep with a full leg and hip extension.
h101Alternate the following 2 exercises for 3 Rounds
h102
Standing Broom Wide Pull Ups
3x12



h103
Sitting Back Flies with Elastic
3x12



h104Alternate the following 2 exercises for 3 Rounds
h105
Standing Narrow One Arm Back Row with Band
12x each side



h106
Standing Elastic Face Pull to Overhead Push
8x



h107Alternate the following 2 exercises for 2 Rounds
h108
Standing Crab Walk with Elastic
15 steps each way
Bend your knees keeping them above the toes until your quads are about parallel to the floor.
Keep your back straight and in a 45 to 90 degree angle to your hips.
Keep your hips low and upper body stable as you take small and controlled lateral steps.
h109
Standing Lower Back Extensions
12x



110
i111
Sitting Elastic Back Row
3x12
Allow your shoulders to protract in the starting position to feel a stretch on your lats.
Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position.
Exhale as you pull your arms back.
i112
Lying Lat Push Down with Elastic
3x12



i113
Elastic Face Pull on Box
3x12



i114
Kneeling Wide One Arm Back Row with Band
2x12 each side



115
i116
Single Leg Deadlifts - Cross Body Elastic
3x10 each side



i117
Lunges
3x16 each side



i118
Wall Squat Hold with Elevated Heels
2x1min



i119
Back to Wall Lower Back Extensions against Elastic
3x12



120
121
122
j123
Bottom Up Squat against Elastic
3x10



j124
Yoga Ball Hamstring Curls
3x12



j125
Bulgarian Split Squats
2x 12 each side



j126
Back to Wall Lower Back Extensions against Elastic
3x12



127
j128
Standing Asymetric & Static Back Row
2x12 each side
Use the second arm to perform a wide single arm back row.
Keep your shoulders down and level at all times.
Place your feet on the floor about hip width apart and bend your knees sligthly.
j129
Kneeling Extended Single Arm Lat Push Down with Band
2x12 each side
Focus on keeping your hips and shoulders squared and parallel to the floor.
Bend your elbow sligthly.
For greater muscle activation picture your lat working through the range of motion. Work on your mind muscle connection.
j130
Elastic Face Pull on Box
3x12



j131
Standing Wide One Arm Back Row with Band
2x12 each side



132
133
134
135
136
137
k138Alternate the following 2 exercises for 3 Rounds
k139
Standing Asymetric & Static Back Row
12x each side
Use the second arm to perform a wide single arm back row.
Keep your shoulders down and level at all times.
Place your feet on the floor about hip width apart and bend your knees sligthly.
k140
Banded Back to Wall Front Squats
12x



k141Alternate the following 2 exercises for 3 Rounds
k142
Lying Lat Push Down with Elastic
12x



k143
Wall Squat Hold
1min



k144Alternate the following 2 exercises for 3 Rounds
k145
Standing Elastic Face Pull to Overhead Push
8x



k146
Twisting Back Lunges with Elastic
10x each side



k147Alternate the following 2 exercises for 2 Rounds
k148
Standing Wide One Arm Back Row with Band
12x each side



k149
Back to Wall Lower Back Extensions against Elastic
12x



150
151
152
153
154
l155
Single Leg Deadlifts - Cross Body Elastic
3x16 each side



l156Alternate the following 2 exercises for 3 Rounds
l157
Sitting Elastic Back Row
12x
Allow your shoulders to protract in the starting position to feel a stretch on your lats.
Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position.
Exhale as you pull your arms back.
l158
Single Arm Forarm Plank Wide Back Row
8x each side
Pull your elbow back next to your shoulder.
Engage your core and create 1 straight line from your feet all the way through your neck.
Keep your hips and shoulders perfectly squared and parallel to the floor.
l159Alternate the following 2 exercises for 3 Rounds
l160
Kneeling Single Arm Lat Pull Down with Band in an angle



l161
Elastic Face Pull on Box
12x



l162Alternate the following 2 exercises for 2 Rounds
l163
Banded Bulgarian Split Squat
12x each side



l164
Back to Wall Lower Back Extensions against Elastic
12x



165
m166
Wide Floor Pull Ups
3x12



m167
Bent Over Back Row with 2 Elastics
3x12



m168
Standing Elastic Face Pull to Overhead Push
3x8



m169
Sitting Posterior Deltoid Flies
2x12 each side
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.
170
m171
Back to Wall Hackenschmidt Squats with 2 Bands
3x10



m172
Good Morning with Band
3x12



m173
Banded Bulgarian Split Squat
2x 12 each side



m174
Standing Lower Back Extensions against Elastic
3x12



175
176
177
n178
1 Legged Deadlifts
3x10 each side



n179
Alternating Front Lunges
3x16 each side
Keep your feet in line with the hips.
Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt.
In every step bring your back knee close to the floor but do not let it touch the floor.
n180
Wall Squat Hold
2x1min



n181
Standing Lower Back Extensions against Elastic
3x12



182
n183
Wide Lat Pull Downs with Elastic
3x12



n184
Standing Asymetric & Static Back Row
2x12 each side
Use the second arm to perform a wide single arm back row.
Keep your shoulders down and level at all times.
Place your feet on the floor about hip width apart and bend your knees sligthly.
n185
Lying Elastic Face Pull
3x12



n186
Single Arm Back Flies on all 4
2x8 each side
Stabilize the elastic with your supporting hand whilst driving the other arm out towards the side and back. The back of your hand needs to point towards the ceiling.
Keep your shoulders and hips squared. Bend the working elbows slightly.
Exhale as you pull your arm back.
187
188
189
190
191
192
o193Alternate the following 2 exercises for 3 Rounds
o194
Banded Deadlifts
12x



o195
Wide Lat Pull Downs with Elastic
12x



o196Alternate the following 2 exercises for 3 Rounds
o197
Single Leg Wall Squat Hold
3x10sec each side



o198
Kneeling Narrow One Arm Back Row with Band
12x each side



o199Alternate the following 2 exercises for 3 Rounds
o200
Standing Elastic Face Pull
12x
Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.
Keep your shoulders low and squeeze your shoulder blades behind your back.
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.
o201
Crab Walk Inside of Elastic
15 steps each way



o202Alternate the following 2 exercises for 2 Rounds
o203
Standing Lower Back Extensions against Elastic
12x



o204
Diagonal Pull Apart
8 each way
Keep your shoulders low as you diagonally pull the elastic apart.
Engage your core to stabilize your position.

205
206
207
208
209
p210
1.5 Overhead Squat against Elastic
3x20



p211Alternate the following 2 exercises for 3 Rounds
p212
Wide Floor Pull Ups
12x



p213
Lying Single Arm Lat Pull Down with Band
12x each side



p214Alternate the following 2 exercises for 3 Rounds
p215
Lying Elastic Face Pull
12x



p216
Standing Narrow One Arm Back Row with Band
12x each side



p217Alternate the following 2 exercises for 2 Rounds
p218
Side Plank Abducteur on Bench
14x



p219
Standing Lower Back Extensions against Elastic
12x



















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