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
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Jogging (in place)🌐

60-300s total
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Walking Hamstring Stretch🌐

10 reps total (ea. side)
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Seated Thoracic Rotation🌐

10 reps total (ea. side)
Hold the peak of each rep for 3s.
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⚠ Thoracic Spine Extension🌐

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

30-60s total
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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🌐

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

2 sets of 12-15 reps (ea. side)
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Forearm Side Plank w/ Torso Rotation🌐

4 sets of 15-30s (ea. side)
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One-Arm Shoulder Rotations🌐

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

Hold for 30-60s total (ea. side)
First time? Take it easy working the new movement and focus on your form.
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Bow Stretch🌐

Hold for 30-60s total
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Revolved Head-to-Knee🌐

Hold for 30-60s total (ea. side)
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Cat/Cow Stretch🌐

30-60s total
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Cross-Arm Stretch🌐

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

Hold for 300s total
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