Upper Body Pull, Core - Horizontal Pull, Vertical Pull ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Wednesday, 09 July 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.
Pogo Jumps
🌐
60-300s total
▼
Jogging (in place)
🌐
60-300s total
▼
Walking Hamstring Stretch
🌐
10 reps total (ea. side)
▼
Seated Thoracic Rotation
🌐
10 reps total (ea. side)
Hold the peak of each rep for 3s.
▼
⚠
Thoracic Spine Extension
🌐
Pitfalls
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Fast Feet
🌐
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.
T-Bar Rows
🌐
Barbell
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
One-Arm Lat Pulldowns
🌐
Resistance Bands
2 sets of 12-15 reps (ea. side)
▼
Forearm Side Plank w/ Torso Rotation
🌐
4 sets of 15-30s (ea. side)
▼
One-Arm Shoulder Rotations
🌐
Dumbbells
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.
⚠
Wall Supported Tripod Headstand
🌐
4 sets of 15-30s holds
▼
⚠
Standing Front Splits
🌐
Hold for 30-60s total (ea. side)
First time? Take it easy working the new movement and focus on your form.
▼
Bow Stretch
🌐
Hold for 30-60s total
▼
Revolved Head-to-Knee
🌐
Hold for 30-60s total (ea. side)
▼
Cat/Cow Stretch
🌐
30-60s total
▼
Cross-Arm Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Acupressure
🌐
Hold for 300s total
▼
Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.
[health.harvard.edu]
For increased stability work, try switching out a bench or chair for an exercise ball.