Strength & Power · Pull

Warm-up 3 min

Do this first. A warm-up done carelessly is just time spent.

1. Scap Row 40s

   Light band or cable. Pull using only the shoulder blades, arms stay straight the whole time.

   Elbows stay lockedPinch the blades, then release

2. Thoracic Rotation 30s each side

   On hands and knees, one hand behind the head, rotate that elbow up toward the ceiling.

   Hips stay squareFollow the elbow with your eyes

3. Band Pull-Apart 40s

   Arms straight, pull the band apart to your chest. Balances what pressing is about to do. No band? Arm circles.

   Arms stay straightPull with the shoulder blades

The session 33 min

1. 1

   Inverted Row

   4 × 5 Rest 2 min · 2s back, pull fast

   Lie under a sturdy table or a low bar, grip the edge, and pull your chest up to it keeping your body in a straight line, then lower under control.

   Take 2 seconds to let it back out, then pull it as fast as you can.

   Straight line head to heelsPull the chest to the barSqueeze the shoulder bladesPull it into your ribs

2. 2

   Dumbbell Row

   4 × 8 Rest 90s · 3s back, 1s pull

   Hinge at the hips with a flat back and row a dumbbell to your hip, squeezing the shoulder blade, then lower.

   Take 3 seconds to let it back out, pull it smoothly.

   Flat backElbow past the ribsSqueeze the latPull it into your ribs

3. 3

   Lateral Raise

   3 × 10 Rest 1 min · 2s down, 1s raise

   Standing, raise dumbbells out to your sides up to shoulder height with a slight bend in the elbows, then lower.

   Take 2 seconds to lower them, raise them smoothly.

   Lead with the elbowsNo swingingStop at shoulder heightFeel the delts take it, not the neck

4. 4

   Chair Dips

   3 × 10 Rest 1 min · 2s down, 1s press

   Hands on a chair edge behind you, lower your body by bending the elbows, then press back up.

   Take 2 seconds to lower it, press it smoothly.

   Elbows point backChest upShoulders downFeel the triceps finish it

5. 5

   Side Plank

   3 × 30s Rest 45s · Hold

   Lie on your side and prop up on your forearm, lifting your hips so your body forms a straight line. Hold.

   Hold steady for the whole set.

   Stack the hipsDon't let hips sagBrace the sideHold a straight line from shoulders to heels

Cool-down 4 min

The part that actually marks the session over.

1. Child's Pose 45s

   Knees wide, hips back to the heels, arms long in front.

   Breathe into the ribsLet the shoulders relax

2. Wall Biceps Stretch 30s each side

   Palm flat on a wall behind you, then turn your body away from it.

   Arm stays straightTurn slowly

3. Doorway Chest Stretch 30s each side

   Forearm on the frame at shoulder height, step through gently.

   Turn away from the armStop before the shoulder pinches

4. Slow Breathing 60s

   Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.

   Out longer than inBreathe into the belly

Why this repeats

This is week 1 of 4 in a strength block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.