25-Minute Full Body Pull Workout (Stronger 25, Day 6)

How To Do Single Leg Deadlifts and Batwing Back Rows

1. Start standing with feet hip-width apart, knees slightly bent. Hold dumbbells in both hands, palms facing in (narrow grip).
2. Transfer your weight into your right foot and float your left foot off the ground, balancing on your right leg.
3. Perform a single arm back row on the right by pulling your right elbow to the right hip. Hold the dumbbell in your right hand at the top of this row position for the rest of the timed interval.
4. Then, perform single arm dumbbell rows on the left, pulling the dumbbell in your left hand towards your left hip, before lowering with control and repeating.

Modification: perform a staggered deadlift with both feet on the floor, feet shoulder width apart. Keep 80% of your weight in your front heel and 20% in your back toe.

How To Do Dumbbell Swings

1. Stand with your feet wider than shoulder-width apart, holding a single dumbbell vertically between your hands.
2. With a slight bend in your knees and weight in your heels, ‘hike’ the dumbbell back between your legs to start the swing movement.
3. Drive through your heels to stand tall, pushing your hips forward as you squeeze your glutes to swing the dumbbell up. Aim for shoulder height, with arms extended out away from the body. Think long, loose arms (your arms are just a vehicle for moving the weight, your hips and glutes generate the power).
4. As the dumbbell begins to descend, think of catching the weight with a hip hinge, loading the glutes and hamstrings.

How To Do Rear Foot Elevated Single Leg Deadlifts and Single Arm Hammer Curls

1. Start standing in front of a bench or chair, holding a dumbbell in your left hand. Place your left foot behind you on the bench, shoelaces down.
2. Keeping hips square, press your glutes back towards the wall behind you, hinging at the hips and gliding the dumbbell down your front leg until you feel a stretch along the back of your right leg. Range of motion will be different for everyone.
3. Exhale as you press through your front heel and stand tall, returning to starting position.
4. Then, curl the dumbbell up towards your left shoulder, palm facing in (hammer curl grip).
5. With control, lower the dumbbell to your hips, returning to starting position.

Modification: perform a staggered deadlift with both feet on the floor, feet shoulder width apart. Keep 80% of your weight in your front heel and 20% in your back toe.

How To Do Incline Forearm Planks and Rows

1. Place your left forearm horizontally on a raised surface (a box, bench or couch work great). Hold a dumbbell in your right hand.
2. Step your feet back to find an incline forearm plank position, left shoulder stacked over left elbow, pelvis tucked and core engaged. Think of creating one long line from your heels through the top of your head.
3. Then, perform a single arm row on the right by pulling the dumbbell in your right hand towards your right hip.
4. Pause at the top of the movement, then lower the dumbbell with control, returning to starting position.

Modification: Perform a bird dog back row from a quadruped position. As you perform a single arm back row on one side, extend the opposite leg out behind you.

How To Do Glute Bridge Hamstring Curls

1. Lie flat on your back with your knees bent. Position your feet hip-width apart and place a towel under your heels (or paper plates if you workout on carpet)
2. Inhale to brace your core, then squeeze your glutes to lift your hips off the ground.
3. Exhale as you slowly slide your heels away from your glutes, extending your legs fully. Focus on keeping your hips even and core engaged.
4. Slowly and with control, return to the starting position by bending your knees and sliding your feet back towards your body until your knees are bent at approximately 90 degrees.

Modification: Perform a hamstring walkout from the floor. Start lying on your back in a glute bridge. Slowly “walk” your heels out away from your body. Then walk them back in, returning to starting position.

How To Do A Wood Chop Sit Up

1. Start laying on your back, knees bent and feet flat on the ground. Hold a dumbbell vertically between both hands overhead.
2. Extend your arms straight above your head, keeping a slight bend in your elbows. This is your starting position. Engage your abs by drawing your belly button in towards your spine.
3. Leading with the dumbbell, perform a sit up as you “chop” the weight up. Upper body lifts up off the mat as you come to a seated position, dumbbell tapping the floor between your heels.
4. Then slowly lower your back to return to the mat, keeping your arms extended as you bring the dumbbell overhead, returning to starting position.

Modification: Perform dumbbell pullovers, omitting the sit up.