ONLINE TRAINING PROGRAM
STEP 2:
Upper Body-Pull Workout
Complete the full warm-up, followed by the strength workout
WARMUP
CIRCUIT
Back & Biceps Beginner
A1) Low Prone Reverse Walk Out (x10)
A2) Prone Y (x12)
A3) Quadruped Reach Roll Lift (x8e)
B1) Side Plank From Knee (x20-30sec e)
B2) Prone T (x12)
B3) Standing Side Bend and Reach (x8e)
C1) Bear Position Shoulder Taps (x8e)
C2) Prone Y to W (x12)
C3) Standing Stick Truck Rotations (x8e)
Speed Drill/Agility 1: High Knees in Place 2-3 (x30sec)
UPPER
BODY- PULL
Volume
3-4 Sets Of Each
A1) Bent Over Row (12)
A2) High Prone Forward Walk Out (10)
B1) Quadruped Single Arm Over Head Row (use band) (12e)
B2) Side Plank (20-30sec)
C1) 8 Point Plank (20-30sec)
C2) 1/2 Kneeling Anti Rotation Iso (20-30sec e)
C3) Single Arm Curl to Press (10-12e)
UPPER
BODY-PULL
Strength
3-4 Sets Of Each
A1) Bent Over Row Alternating Top Hold (6-8e)
A2) High Prone Forward Walk Out (10)
B1) Quadruped Single Arm Over Head Iso Towel Row (30sec e)
B2) Side Plank (20-30sec e)
C1) Bent Over Reverse Fly Alternating Top Hold (6-8e)
C2) 1/2 Kneeling Anti Rotation iso (20-30sec)
C3) Supine Straight Arm Over Head Extensions (6-8)
UPPER
BODY-PULL
Power
3-4 Sets Of Each
A1) Hand + Knee Supported Bent Over Single Arm Row Cluster (4-6x2e)
A2) High Prone Forward Walk Out (8-10)
B1) Bear Position Renegade Rows (8e)
B2) Side Plank Reverse Fly (10e)
C1) Banded Over Head Pull Clusters (6-8x2)
C2) 1/2 Kneeling Anti Rotation (20-30sec e)
C3) Mountain Climbers (30sec)