Pull
Beginning: Passive Hang
1 x 60s
Make it happen
A1: Barbell Good Mornings
3 x 10 reps
Brace the spine, hinge at the hips and allow a small bend in the knees. Load the hamstrings maximally while maintaining a neutral to arched spine. Squeeze glutes and hinge back to tall.
A2: Scapular Pull-Ups
3 x 5reps
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.
C2: Toe Squats
3 x 10r
Stick to just the first progression - toe squats. Keep the chest up the whole time and make each rep real nice and smoooooth.
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.
D2: Calf Raises
3 x 12-15 reps
Set yourself up on an elevated surface and get at least 12 reps. Try to keep the leg straight as you push tall, rising up as high as you can and squeezing the calf each rep.