Week 1

Pull 1 (Lat Focused)

6 exercises

Muscles Worked

Front

Back

Primary

LatsHamstringsGlutesMid BackBicepsRear Delt

Secondary

Lower BackTrapsAbs

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DailyMobility

~19 min

Inner thighs, hip capsule, and lateral mobility

0 / 6

exercises

Lateral Lunge Hold

Adductors, groin, hip abductors·90s each side

3m

Wide-Legged Forward Fold

Inner hamstrings, groin, hip adductors

3m

Butterfly Stretch

Inner groin, hip adductors, hip flexors

3m

Hip Internal Rotation Hold

Hip internal rotators, glutes·2 min each side

4m

Supported Straddle Stretch

Adductors, groin, hip flexors

3m

Happy Baby Pose

Inner groin, hip flexors, lower back

3m