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Calisthenics Pull Day

Build real pulling strength from the ground up! This session locks in the fundamental movement patterns that will carry you to advanced calisthenics — expect to feel your back, biceps, and grip working hard.

Created by

loadedfrenchfry

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Roll

2 sets × 20s, 20s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Dead Hang

3 sets × 20s, 20s, 20s

Main Workout

Scapular Shrug

3 sets × 10 reps, 10 reps, 10 reps

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

Inverted Row Hold

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

3 circuits

Chin-Up (Crunch)

1 set × 10s

Bodyweight Bicep Curl - Body Only

1 set × 10 reps

Cool Down

Lat Wall Stretch

2 sets × 30s, 30s

Child's Pose

1 set × 45s

Bicep Wall Stretch - Body Only

2 sets × 30s, 30s

Chest Opener Stretch

1 set × 40s