# Upper Body Pull Focus

Build a strong, confident back with this beginner-friendly pulling session. You'll develop thickness and better posture through controlled, form-focused movements that set the foundation for the weeks ahead.

## Warm-Up

- 1 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 1 × 30s Shoulder Roll _(Forward then backward)_
- 1 × 10 Cat-Cow _(Slow and controlled)_
- 2 × 10 Serratus Wall Slide _(Keep lower back flat against wall)_
- 1 × 10 Shoulder Dislocate _(Use a towel or stick if available)_

## Main Workout

- 1 × Row Progression _(progression — pick your level)_
- 3 × 30s Superman Hold _(Squeeze glutes and upper back at the top)_
- 2 × 10 Prone Y Raise _(Thumbs pointing up, lift slowly)_
- 2 × 10 Prone Y-T-W - Body Only _(Arms out to sides, squeeze shoulder blades)_
- 1 × Pullup Progression _(progression — pick your level)_

## Cool Down

- 1 × 45s Child's Pose _(Walk hands forward to stretch lats)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 30s Seated Spinal Twist Stretch _(Each side)_
- 1 × 30s Lat Stretch _(Each side, hold a doorframe or post)_