Strength: Pull
This months pull is broken into a lower body and upper body strength exercise followed by a rotation through 3 movements before doing 3-5 sets of stamina for upper with carries and then core.
For beginners, 3 rounds is sufficient for strength exercises while more experienced can do 4 sets.
For lower body the sumo stance hip hinge has variations depending on familiarity:
1: Single KB hinge (use bench/ box as target if needed)
2: Double KB/ DB/ Belt squat
3: Deficit KB/ double KB
For upper body strength, a single arm pulling movement is programmed this month. This could be a Chest supported single arm db row a 3-point row DB or a Landmine row
The stamina section is meant for you to move through all 3 exercises, resting as needed between movements, for 3 sets/ rounds:
- Max set 'pull's (ring row, Banded pullup, or strict or weighted pullup
- 8-10 Hamstring/ Glutes (1: Hamstring curl roller 2: Hip extension GHD 3: Nordic curls)
- 50' sled push (hands as low as possible)
Then finish with 3-5 sets of challenging farmer carries before moving into core: 3 sets of a Deadbug variation (Deadbug 1: Weighted or unweighted 2: Banded or 3: Psoas banded)
