Week 1

Pull 1 (Lat Focused)

6 exercises

Muscles Worked

Front

Back

Primary

LatsHamstringsGlutesMid BackBicepsRear Delt

Secondary

Lower BackTrapsAbs

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DailyMobility

~20 min

Movement variety and joint health

0 / 6

exercises

World's Greatest Stretch Hold

Hip flexors, thoracic spine, hamstrings, groin·2 min each side

4m

Hip CARs

Hip joint capsule, full ROM·5 circles each direction, each side, 9s each

3m

Deep Squat Hold

Hips, ankles, thoracic spine

3m

Calf & Achilles Hold

Gastrocnemius, soleus, Achilles tendon·90s each side

3m

Spiderman Stretch Hold

Hip flexors, groin, glutes, thoracic·2 min each side

4m

Thoracic Rotation Hold

Thoracic spine rotation and extension·90s each side

3m