Pull Nikhil [MS]
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Upper Body Warm-up (Banded)
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This will warm-up your chest, shoulders, and back! You can do these warm-ups with the bands we used together.
Workout Blocks
Workout
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Moved to the blue band for assisted pull-ups 2x6
Can’t do a pull-up yet
20 sec hscapular hold and 9 reps for 20s
LLT
Lat Pulldown Machine Workout –
Lats
| Set | Reps | Weight | Rest |
|---|---|---|---|
| 1 | 12 | 80 lbs | 1m (h:m:s) |
| 2 | 12 | 80 lbs | 1m (h:m:s) |
Bicep curl cable 3x8
24.5lbs
Assisted pull-ups 65 2x8 3sec pause at top
Single arm lat pulldowns cable 3x12 22.5lbs
Seated incline bicep curl 3x12 10lbs
Bicep curl machine 55lbs 3x8
Cool Down Blocks
Upper body cooldown (JV)
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ULT
Rear Hand Clasp (Shoulder) Stretch
- TIMESTAMP: 8:20 - 13:00
- Stretch that trains behind the back shoulder flexibility, including stretches that address internal/external rotation and all scapular movements.
- This stretch allows an individual to reach various parts of their back (e.g. Backscratch). Also addresses upper body posture.
- While maintaining a neutral upright posture, using a t-shirt/towel/band, grasp both ends of the object, one arm being overhead, and one arm being behind the body. The upper arm will gently pull the lower arm into the stretch.
– Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.
| Set | Time |
|---|---|
| 1 | 30s h:m:s |