Bodyweight Pull Strength — Session 06

35-minute intermediate strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r

Duration

35 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

chest, glutes, hamstrings, quads, triceps, upper back

Exercises

1. 1. Prone Y raise

   3 sets · 10-12 reps

   Lift arms slightly with thumbs pointing up and neck relaxed. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Bodyweight squat

   3 sets · 10-12 reps

   Sit between your hips with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Wall sit

   3 sets · 30-45 sec reps

   Keep back supported and knees comfortable. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Wall push-up

   3 sets · 10-12 reps

   Keep ribs stacked and lower your chest toward the wall. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Glute bridge

   3 sets · 10-12 reps

   Squeeze glutes at the top without arching your back. Rest 45-90 seconds between sets; use a load that allows controlled technique.