Pull (Omri / Ron)
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Workout Pull
Horizontal Loading
LLT
Supported Single Leg Ipsilateral Dumbbell Bent Over Row
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 15 | lbs | Controlled | 1 min (h:m:s) |
ULT
Machine Assisted Pull Up
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 10 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 10 | lbs | Controlled | 1 min (h:m:s) |
First three sets are weighted. Start 5-10lbs, and try to add 5lbs every week. Do 1-3 sets of bodyweight AMAP.
LLT
Machine ISO – Lateral Row – Hammer Strength
- Place the machine height high enough where your upper chest is still visible over the chest rest
- Extend the arms to grab the flat or neutral hand grips
- Pull grips behind the chest/torso with your elbow driving backward
EMPTY MACHINE PULLING WEIGHT
Start 12lbs/5.4kg
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 15 | lbs | Controlled | 1 min (h:m:s) |
Use the top, wide grip for more mid back activation
Workout Core
Horizontal Loading
LLT
Back Supported Leg Raises
Watch the video, see how he tucks his knees and aims his butt towards the wall in front of him.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5-10 | Controlled | 1 min (h:m:s) |
| 2 | 5-10 | Controlled | 1 min (h:m:s) |
| 3 | 5-10 | Controlled | 1 min (h:m:s) |
Watch the video, look how he tucks his knees and aims his butt to the wall in front of him
LLT
Cable Crunches
Cable Crunches
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 12 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 12 | lbs | Controlled | 1 min (h:m:s) |
LLT
Ab Roller [JN]
Having a hard time getting back up from the bottom of the exercise? Preform this against the wall, so that the ab roller touches the wall before you get to far and fall over.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 1 min (h:m:s) |
| 2 | 10 | Controlled | 1 min (h:m:s) |
| 3 | 10 | Controlled | 1 min (h:m:s) |
Having a hard time getting back up from the bottom of the exercise? Preform this against the wall, so that the ab roller touches the wall before you get to far and fall over.