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 44 min

1. 1

   Dumbbell Row

   5 × 7 Rest 2 min · 2s back, pull fast

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

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

   Flat backElbow past the ribsSqueeze the latPull it into your ribs

2. 2

   Inverted Row

   5 × 10 Rest 90s · 3s back, 1s pull

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

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

3. 3

   Prone Y-T-W

   4 × 12 Rest 1 min · 2s down, 1s raise

   Lie face down and lift your arms off the floor tracing a Y, then a T, then a W, squeezing the upper back on each shape.

   Take 2 seconds to lower them, raise them smoothly.

   Thumbs upLift from the upper backKeep the neck longFeel your traps carry it

4. 4

   Diamond Push-ups

   4 × 12 Rest 1 min · 2s down, 1s press

   A push-up with hands close together forming a diamond under your chest, targeting the triceps.

   Take 2 seconds to lower it, press it smoothly.

   Elbows close to ribsStraight lineControl the descentFeel the triceps finish it

5. 5

   Russian Twist

   4 × 12 Rest 1 min · 2s down, 1s up

   Seated with feet off the floor and torso leaned back, rotate your torso side to side.

   Take 2 seconds to lower it, lift it smoothly.

   Tall chestRotate from the trunkControlled tempoFeel it down the side of your waist

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 3 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.