FULL BODY PULL
WORKOUT
STRENGTH CIRCUIT – 5 ROUNDS:
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
MOVEMENT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 60-90 seconds REST in between the movement sets.
- Lateral Raise + Front Raise Combo 3 x 10 (each direction)
- Eccentric Hammer Curls 3 x 10
- TRX/Ring Body Rows 3 x 10
FINISHER CIRCUIT – 4 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- Side Step Ups x 20 secs (alternate each round)
- Band Straight Arm Pulldowns x 20 secs
- Eccentric Band Low Rows x 20 secs
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
- Plank Up-Downs
- MB Crunch
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
