Pull

Beginning: Passive Hang

1 x 60s

Make it happen

A1: Scapular Pull-Ups

3 x 8 reps

Keeping arms straight squeeze the scapulars back and down to lift the chest. Make it smooth, pull as high as possible each rep. Don’t worry if you need to re-grip between reps.

B1: Cable Pull Downs (shoulder width grip)

3 x 8-10 reps

Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

C1: Ring Rows

3 x 10-12

Start with the rings around hip height. The closer your feet are to the anchor point for the rings, the more difficult. Allow your shoulders to go through the whole range of motion - focussing on squeezing the shoulder blades together at the top of each rep.

D1: Biceps - continuous tension

3 x 45-60s

Keep tension in the bicep the whole time - don’t let them relax at the bottom of each rep. Try to work as close to failure as possible without losing good form.