Pulling Level 1

A1: Cactus into external rotation on the wall

2-3 x 10 cactus or 45s passive stretch

This is all about creating more space in your shoulder capsule. We will begin with creating this space actively with repetitions.

Really try to squeeze an push the hand back behind you on each rep.

Do 10 reps. If that’s easy or you want more you can do an isometric hold of 10-20s maximally pulling the fist behind you.

C1: Bent arm Lat Stretch w. Dowel if possible

1-2 x 60-90s of passive stretch

The aim is to get the lats working. Use a dowel to get the hands wider than the elbows. Try to keep the ribs pulled in to focus the stretch on the lats.

D1: Passive Hang > Scapular Pulls

3 x 30-60s

Grab a bar or some rings and try to hang for up to a minute. If the weight is too much have your feet on the floor to begin with (you can use a box or bench if the bar is too high). If hanging for 60 is no problem then do 10 scapular pull-ups at the beginning of your 60s hold.

E1: Ring rows > rowing on machine

3 x 8-12 reps

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.

F1: Biceps - REPS

2-3 x 12-15 reps

Get a little pump in the bicep to finish - this will help sculpt arms and also help towards chin ups!

Bench Thoracic

1-2 x 60-90s

Option 1: Bent arms, squeeze elbows together

Option 2: Straight arms

Breath deep into the ribs and allow the hips to sink down to the floor. Stay calm and each time you exhale think about allowing more opening of the spine.