4.29 Wednesday | Home

Today we PULL! Back, biceps and Hamstrings focused. Splits like this allow you to fully tax the one major muscle Example: The back, while the glutes and hamstrings are resting and visa versa. We are working the full posterior chain!

Warm Up

BODYWEIGHT CARDIO

3 Minutes

Break a sweat, alternate between bodyweight movements of your choosing

wall facing leg swings

60 seconds Switch halfway

DEEP SQUAT + ANKLE OPENER

30 seconds

Working to get that “ass to grass” depth

INCHWORM

60 seconds

Superset 1 — 4X

Note- Perform exercises back to back. Resting 60 seconds between rounds. Increase weight in your deadlifts each round if able.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
10-15 reps RESISTANCE DEADLIFT
10 reps BENT OVER ROW PALMS FACING IN
60 seconds Rest. Repeat 4 rounds.

RESISTANCE deadlift

10-15 reps

Hold a pair of heavy DBs to increase load

BENT OVER ROW
PALSM FACING IN

10 reps
I’ll use a pair of 30-35lb DBs

Superset 2 — 3X

Note- Perform exercises back to back. Resting 30 seconds between rounds. Increase weight in the Pullover if able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
10-12 reps LAT PULLOVER
12-15 reps B-STANCE HIP THRUST each leg
30 seconds Rest. Repeat 3 rounds

LAT PULLOVER

10-12 reps Heavy
Building weight each round

Dropping the hips lengthens the lats

B-STANCE HIP THRUST

12-15 reps each leg
I’ll work with a single 60lb DB across the center of my pelvis

Circuit 3 — 3X

Note- Perform exercises back to back. Resting 30 seconds between rounds. I

EQUIPMENT
DUMBELLS

EXERCISES
8-10 reps SINGLE LEG RDL each leg
12 reps HAMMER CURL
12-20 reps DOOR OPENERS
30 seconds Rest. Repeat 3 rounds.

SINGLE LEG RDL

8-10 reps Moderate
I’ll begin with a 30lb DB

Standing legs keeps a very slight bend. Keep spine and leg moving in one line

HAMMER CURL

12 reps Moderate
I’ll use a pair of 17.5-20lb DBs

Immediately into the next exercise without setting down the weights

DOOR OPENERS

12-20 reps

I’ll use a pair of 17.5-20lb DBs

Single Set 4 — 4X

Note- Perform one exercise. Adjust weight to keep it challenging within the suggested time. Alternative exercises: Plank Row or shoulders taps

EQUIPMENT
DUMBBELLS

EXERCISES
40 seconds Work
20 seconds Rest
Repeat 4 Rounds

1/2 MAN MAKERS

40 seconds Work
20 seconds Rest
Repeat 4 rounds

I’ll work with a pair of 25lb DBs

Cooldown

DOWN DOG

30 seconds

CHILDS POSE TO FROGGER

30 seconds

KNEELING HAMSTRING

60 seconds

SUPINE SPINAL TWIST

60 seconds

My Favorite Stretch