Pull Day (Posterior Chain) ⚡️

Posterior chain: back side of the body. This is a conversation for my podcast when I release it, but I believe in training the back side of the body twice as much as the front side, or generally, the push movements for the most part. 📝 It helps keep our posture and ultimately build the most strength and longevity for your overall health! With that said, let’s get into it!! ⬇️⬇️⬇️ Warm up — Incline Treadmill @ 15% incline @ 2.8-4.0 mph for 5 min. Pre Exhaustion 1a. Single Leg Hamstring Curls — 2 x 15 1b. Kb Swings — 2 x 20 2. RDL — 5 x 12/10/8/8/8 Vertical Pull 3a. Wide Grip Lat Pulldown — 4 x 12 3b. Underhand Grip Single Arm Lat Pull — 4 x 15 each Horizontal Pull 4a. Seated Cable Row — 4 x 12 4b. High Plank Single Arm Row — 4 x 10 each Biceps 5a. Spider Curls — 3 x 15 5b. Isometric Hammer Curl — 3 x 12 each 6. Rear Delt Cable Fly — 2 x 20