Pull Monday

12–15 min Quick Full Body Low Intensity

An optional Monday opener. March, Shoulder Rolls, Cat-Cow, Superman Pulls, Wall Push-Ups, Glute Bridges, and Y-Raises. No kit. One pass counts. Skip any week you want.

How it runs. Easy warm-up, then one quiet pass through the strength moves. About forty seconds each. A second pass only if the first felt quiet.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

60 seconds

Easy march. Soft knees. Let the arms swing. No bounce.

Option. Tiny steps count. Hold a chair if balance feels unsure.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Shoulder Rolls

30 seconds

Slow rolls forward, then back. Soft neck.

Option. Smaller rolls if a shoulder feels sticky.

Stop if. A shoulder pinches or the neck shrugs.

Show the steps

1
Stand or sit tall with arms relaxed by your sides.
2
Lift your shoulders up toward your ears, then roll them back and down in a smooth circle.
3
Complete several circles, then reverse the direction (forward).
4
Keep the neck soft and breathe steadily.
5
Feel the shoulder blades sliding and the upper back waking up.

Another way

3 Cat-Cow

30 seconds

On all fours, round the back gently, then open the chest. Soft neck. Easy breath.

Option. Smaller rocks count. Seated cat-cow if the floor is awkward today.

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Round your back upward and tuck your chin (Cat).
3
Then dip your belly down and lift your head and tailbone (Cow).
4
Move slowly with your breath.
5
Flow smoothly between the two positions.
6
Repeat for several breaths.

Another way

Main

4 Superman Pulls

40 seconds

Lie face down, arms long overhead. Lift the chest a little, pull the elbows back toward the ribs like a quiet row, squeeze the shoulder blades, then reach long again. Soft neck — look at the floor.

Option. Keep the chest on the floor and only pull the elbows. Tiny lift. Swap to Shoulder Blade Squeezes if the low back complains.

Show the steps

1
Lie face down with arms extended overhead.
2
Lift your chest and arms off the floor.
3
Pull your elbows back toward your sides.
4
Squeeze your shoulder blades.
5
Extend arms forward again.
6
Lower with control.

Another way

5 Wall Push-Ups

40 seconds

Hands on the wall at chest height. Lean in, press away. Body in one line.

Option. Stand closer to the wall to make it easier. Step back a little only when that feels quiet.

Stop if. A wrist, elbow, or shoulder pinches.

Show the steps

1
Stand facing a wall with feet hip-width apart.
2
Place hands on the wall at chest height, shoulder-width apart.
3
Lean your chest toward the wall by bending your elbows.
4
Keep your body in a straight line.
5
Push back to starting position.
6
Breathe in as you lean, out as you push.

Another way

6 Glute Bridges

40 seconds

On your back, feet flat, lift the hips by squeezing the glutes, then lower with control.

Option. Smaller range if the low back complains. Hold the top for one breath when that feels quiet.

Show the steps

1
Lie on your back with knees bent and feet flat, hip-width. Arms by your sides, palms down.
2
Gently tuck the pelvis so the low back kisses the floor. Soft brace. Soft ribs.
3
Press through the heels and squeeze the glutes to lift the hips. Stop when knees, hips, and shoulders form a quiet line — do not chase extra height with the low back.
4
Hold one breath at the top if the back stays quiet, then lower under control.
5
Keep the knees tracking over the middle toes. Match both sides.
6
Shorten the range or put both feet down the moment the low back takes over or a hamstring complains.

Another way

7 Y-Raises

30 seconds

Lie face down or hinge slightly forward. Arms into a Y, thumbs up. Lift a few inches by squeezing the upper back, then lower slow.

Option. Tiny lift only. Chest stays down. Skip if a shoulder pinches.

Show the steps

1
Lie face down or hinge forward with a flat back.
2
Reach your arms overhead into a Y shape with thumbs pointing up.
3
Keep your neck neutral and shoulders away from your ears.
4
Lift your arms a few inches by squeezing your upper back.
5
Pause briefly at the top.
6
Lower slowly with control and steady breathing.

Another way

Breathe between moves. Shorten or skip anything that does not feel good today. One pass is a complete session.