fbpx
Slider
TGE PLAYBOOK
Slider
Slider
Image is not available
WORKOUT OF THE DAY
THE GIVARS EFFECT
PULL WORKOUTS

WARMUP
DYNAMIC STRETCH

CORE ACTIVATION (3 - 5 sets)
30s Plank
15 Crunches
10p Russian twist
10 Leg raises
REST: 45s

CIRCUIT TRAINING (3 - 4 sets)
8 Pull ups
12 DB bent rows
12 DB reverse flyes
REST: 60s

FINISHER: TABATA (2 sets)
Band Pull apart
Bicep curls
Seated Band pulls
Chin ups (can use legs)
REST: 2m

Cooldown

Image is not available
Slider
SEATED PULL UPS
Play

Main muscles: Latissimus dorsi
Main movement: Vertical Pull

Exercise Cues:
1. Hold on to a stable bar or rod that is chest level in height. Distance of the hands is a little bit more than shoulder width apart.
2. Go close to the bar as possible and when you go down, extend your arms and mimic a sitting position.
3. As you go up, distribution of the effort is mostly from your arms and your legs are just fto support. Activate your lats and your core as you pull up.

Breathing pattern:
Inhale: Extending your arms sitting down
Exhale: Extending your legs pulling up
DB BENT ROWS
Play

Main muscles: Latissimus dorsi
Main movement: Horizontal pull

Exercise Cues:
1. Grab your dumbbells and stand up straight.
2. Bend from your hips sticking your butt out to the back putting your chest out and engaging your core.
3. Pull your elbows toward the ceiling and slowly go down again with your arms fully extended.

Breathing pattern:
Inhale: Extending your arms
Exhale: On the pulling movement
DB REVERSE FLYES
Play

Main muscles: Traps, rhomboids, rotator cuff, rear delts
Main movement: Arm abduction, scapula retraction

Exercise Cues:
1. Grab your dumbbells sit on a bench.
2. Lean forward putting your chest out and engaging your core.
3. Lift your arms to the side with your slightly bent elbows reaching shoulder height position (Remember to sqeeze your scapula!) then while keeping the posture, slowly bring them back down.

Breathing pattern:
Inhale: Arms going down
Exhale: On the side raise
BAND ROWS
Play

Main muscles: Latissimus dorsi
Main movement: Horizontal pull

Exercise Cues:
1. Grab your band (while stepping on it) and stand up straight.
2. Bend from your hips sticking your butt out to the back putting your chest out and engaging your core.
3. Pull your elbows toward the ceiling and slowly go down again with your arms fully extended.

Breathing pattern:
Inhale: Extending your arms
Exhale: On the pulling movement
Slider