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. Dead Bug 40s

   On your back, arms up and knees bent. Lower one arm and the opposite leg, then return.

   Exhale as you extendLow back stays on the floor

The session 34 min

1. 1

   Inverted Row

   4 × 6 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 × 9 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 × 11 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

   Dumbbell Curl

   3 × 11 Rest 1 min · 2s down, 1s curl

   With arms at your sides, curl dumbbells up to your shoulders keeping elbows pinned, then lower them back to your sides.

   Take 2 seconds to lower it, curl it smoothly.

   Elbows tuckedNo swingingControl the way downFeel the biceps do the bending

5. 5

   Dead Bug

   3 × 11 Rest 1 min · 2s down, 1s up

   Lying on your back with arms and knees up, lower the opposite arm and leg toward the floor, then switch.

   Take 2 seconds to lower it, lift it smoothly.

   Low back flatMove with controlExhale as you extendFeel the brace across your middle

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. Cobra Stretch 30s

   Face down, press the chest up and leave the hips on the floor.

   Hips stay downStop before the low back 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 2 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.