Pull Day Warm-Up & Prep [DF]

Horizontal Loading
Massage Gun – Traps [DF]
time 30-45 sec
Set Time
1 30-45 sec h:m:s
ULT
Thoracic Spine – Foam Roll
time 30-45 sec
Set Time
1 30-45 sec h:m:s

can be done standing & against the wall

ULT
Foam Roller Prayer Stretch [DF]
time 30-45 sec
Set Time
1 30-45 sec h:m:s
LMT
Banded Pull Aparts
reps 20
Tempo controlled
-Keep shoulders down in a neutral position from elevating upward
Set Reps Tempo
1 20 Controlled

at chest level + horizontal ER

LLT
DB Scaption [DF]
reps 10
weight_lbs 2-5 lbs
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 10 2-5 Lbs lbs Controlled 30s (h:m:s)
2 10 2-5 Lbs lbs Controlled 30s (h:m:s)
LMT
SB IYTs Shoulder Raises [DF]
reps 8-10
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8-10 Controlled 30s (h:m:s)
2 8-10 Controlled 30s (h:m:s)
UMT
Deadbug [DF]
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled