9.11 Thursday | Home

Today is an Upper Body Pull day, focus on form and let’s have some fun!

Warm Up

BODYWEIGHT WARM UP

2 Minutes

Get warm, break a sweat even

inchworm

30 seconds

Hold plank for an extra count before walking your feet in

CIRLE ARM SWING

30 seconds

Alt. Directions.

ARM SWINGS

30 seconds

Alt top arm

Set 1 — 3X

Note- Perform one exercise with 30 seconds of rest between rounds. Repeat 3 rounds.

EQUIPMENT
DUMBBELL
BENCH

EXERCISES
12 reps PULLOVER
30 seconds Rest

PULLOVER

10 reps

Reach back creating a big stretch in your lats before reversing the movement.

Superset 2 — 3X

Note- Perform exercises back to back at a heavy load, building in weight if able to maintain reps in the rep range. Rest 60 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-15 reps SINGLE AREM BENT OVER ROW each arm
12 reps BICEP STATIC HOLD & CURL each side
60 seconds Rest

single arem bent over row

10-15 reps Build weight

Roll shoulders down and back before beginning the pulling motion. Row hands to bottom of the ribs

BICEP STATIC HOLD & CURL

12 reps each side
I’ll work with 15lb DBs

Avoid rocking the weight up. Elbows remain near to your sides.

Circuit 3 — 3X

Note- Perform exercises one after another with 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps BENT OVER ROW + FLY
12 reps HAMMER CURL
30 seconds RENEGADE ROW INTO BEAR CRAWL
30 seconds Rest

BENT OVER ROW + fly

10 reps

Maintain a very soft bend in your elbows.
Alternative, use DBs

HAMMER CURL

12 reps

Hands facing in, slow controlled lower

RENEGADE ROW INTO BEAR CRAWL

30 seconds
I’ll use a pair of 20lb DBs

Set your feet wide to stabilize

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Chin and gaze up thought this stretch

DOWN DOG

30 seconds

Peddle out your heels before pressing them flat into the mat. Exhale as you push your chest to the top of your thighs

THORACIC ROTATION

30 seconds

Switch sides halfway

supine spinal twist

30 seconds each side