Upper Body Pull & Core

(Week 1, Starter Powerlift Progression)
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Day Overview

This day targets upper back, lats, and core to support pulling strength and stability for deadlifts and overall powerlifting performance. Accessory work emphasizes controlled movements and core engagement to prevent injury and improve lift mechanics.

Exercises

  • • Pull-Ups

    To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

    Prescribed Sets:

    Perform 4 sets of 6 reps at an RPE of 7. Focus on full range of motion, scapular retraction, and controlled movement to build upper back and lat strength.

    Working Sets:

    4

  • • Seated Row

    The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.

    Prescribed Sets:

    Perform 3 sets of 8 reps with moderate resistance and RPE 7. Keep shoulders down and back, squeezing lats at the contraction for upper back development.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12 reps with light to moderate resistance, RPE 6-7. Focus on scapular retraction and shoulder health.

    Working Sets:

    3

  • • Hanging Leg Raises

    To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

    Prescribed Sets:

    Perform 3 sets of 10 reps, emphasizing controlled movement and core engagement, RPE 6-7. Supports core stability for deadlift and overall lifts.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 10 reps with controlled tempo and RPE 6-7 to strengthen core and spinal stability.

    Working Sets:

    3

  • • Superman Hold

    Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.

    Prescribed Sets:

    Hold for 30 seconds per set, focusing on lower back and glute engagement, RPE 6. Reinforces posterior chain endurance.

    Working Sets:

    3

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