Upper Body Pull, Core - Horizontal Pull, Vertical Pull ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Monday, 17 March 2025

Daily Workout

Upper Body Pull, Core

- Horizontal Pull, Vertical Pull

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Toe Taps🌐

Hold for 60-300s total

Jumping Jacks🌐

Hold for 60-300s total

One-Leg Stretch L3🌐

30s total

World's Greatest Stretch🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.

Walking Knee Hugs🌐

10 reps total
☆ Hold the peak of each rep for 3s.

Jump Squats🌐

Hold for 30-60s total

Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

Horizontal Rows🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Monkey Row🌐

2 sets of 12-15 reps
Last: 10#

One-Arm Shoulder Rotations🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Rotating Plank🌐

2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Eye of the Needle Stretch🌐

Hold for 30-60s total (ea. side)

Camel Stretch🌐

Hold for 30-60s total

Happy Baby Stretch🌐

Hold for 30-60s total

Cat/Cow Stretch🌐

30-60s total

Advanced Thunderbolt Stretch🌐

Hold for 30-60s total (ea. side)

Affirmations for Self Love, Self Esteem, Confidence🌐

Hold for 300s total