Advanced 30 min 2 recommended rounds

Pull & Functional Flow

Full Body Pull Functional

Pull strength, offset push work, and Turkish get-up practice — a full-body flow for when you want coordination and control, not chaos.

How this session works

Move through each exercise with smooth reps and full rest between sides on get-ups. One round is a win; two rounds if you're feeling the glow.

Warm-up

1 Marching in Place

45–60 seconds

Soft knees, easy arm swing. Let the body wake up.

Option. Keep it very low-impact and slow on low-energy days. Add a little height or speed when you feel ready.

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 Arm Circles

30 seconds forward + 30 seconds backward

Start small, grow the circles. Feel the shoulders open.

Option. Hold light dumbbells for a serious shoulder burn.

1
Stand tall with arms extended straight out to the sides.
2
Make small forward circles with your arms.
3
Continue for 15-20 seconds.
4
Reverse direction and make backward circles.
5
Keep shoulders down and core braced.
6
Breathe steadily.

Another way

3 Hip Circles

30 seconds each direction

Big, smooth circles like a slow hula. Both ways.

Option. Smaller circles if your lower back is sensitive; bigger and slower for more mobility work.

1
Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.
2
Circle your hips slowly in one direction, keeping the upper body relatively still.
3
Make the circles as large and smooth as feels good.
4
After several circles, reverse direction.
5
Breathe and keep the movement fluid.

Another way

Main Circuit (1-2 recommended rounds)

4 Pull-Ups

6-8 reps

Grip a fixed bar overhand, pull your chest toward the bar with a neutral neck, then lower with a slow controlled descent.

Option. Band-assisted pull-ups or inverted rows until reps feel clean.

1
Grip a fixed pull-up bar with hands slightly wider than shoulder-width.
2
Hang with shoulders engaged and core braced.
3
Pull your chest toward the bar — no neck craning.
4
Pause briefly at the top if form stays crisp.
5
Lower with a slow, controlled descent.
6
Rest and reset when reps get sloppy.

Another way

5 Offset Push-Ups

8-10 per side

One hand on a low step, one on the floor — lower with control and press back up without twisting your hips.

Option. Regular push-ups or incline push-ups if offset feels too spicy today.

1
Start in a high plank with one hand on a low step or block.
2
Keep your body in a straight line from head to heels.
3
Lower your chest with control — elbows about 30–45 degrees.
4
Press back up smoothly without twisting your hips.
5
Complete your reps, then switch sides.
6
Drop to knees anytime form starts to wobble.

Another way

6 Inverted Row

8-12 reps

Lie under a sturdy bar or rings, pull your chest toward the bar, and squeeze your shoulder blades at the top.

Option. Bend knees for an easier angle. Skip if your setup isn't fixed and stable.

1
Lie under a sturdy bar or rings with an overhand grip.
2
Keep your body in a straight line from head to heels.
3
Pull your chest toward the bar by squeezing your shoulder blades.
4
Lower with control.
5
Keep elbows close to your body.
6
Repeat with smooth movement.

Another way

7 Turkish Get-Up

2-3 per side

Lie on your back with one arm extended overhead. Roll to elbow, then hand, lunge to standing, and reverse the path back down with control.

Option. Bodyweight only until the pattern feels smooth. Very light dumbbell when every step stays crisp.

1
Lie on your back holding one dumbbell straight above your shoulder.
2
Keep your eyes on the weight.
3
Roll to your side and come up to your elbow.
4
Push up to your hand.
5
Lunge to a standing position.
6
Reverse the movement slowly back to the floor.

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Cool-down

8 Standing Forward Fold

30–45 seconds

Soft knees, hang and breathe. Let gravity help.

Option. Bend the knees generously if hamstrings are tight. Hold elbows or let arms dangle. Micro-bend the knees to protect the back.

1
Stand with feet hip-width, soft knees.
2
Hinge at the hips and fold forward, keeping the spine long at first or allowing a gentle round.
3
Let the head hang heavy and arms dangle or hold opposite elbows.
4
Shift weight slightly forward or back to find the sweet spot in the hamstrings and back.
5
Breathe deeply, then slowly roll up vertebra by vertebra to stand.

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9 Standing Quad Stretch

25–35 seconds per side

Gentle heel toward glute, tall posture.

Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.

1
Stand tall near a wall or chair for light support if needed.
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
4
Stand tall — avoid leaning forward or arching the lower back.
5
Hold, breathe, then switch sides.

Another way

10 Standing Hamstring Stretch

25–35 seconds per side

Hinge with a long spine.

Option. Bend the knee slightly if the stretch is too intense. Use a wall for balance. Keep the back long rather than rounding.

1
Stand tall and place one heel on the floor a short distance in front or on a low step.
2
Keep a soft bend in the standing leg if needed.
3
Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.
4
Stop when you feel a mild stretch in the back of the thigh — no bouncing.
5
Hold and breathe, then switch sides.

Another way

Film yourself once for form if you want — no judgment, just progress. Skip any move that doesn't feel steady today.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.