WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms
WORKOUT
Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and 1-2 minutes between circuits.
CIRCUIT #1:
10-20 pulls per side Front Plank Pulls
CIRCUIT #2:
10-20 pulls per side Lateral Plank Pulls
CIRCUIT #3:
10-20 pulls per side Backward Plank Pulls
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms
NOTES:
This workout is most easily done with the chain connected into a circle and looped around a pole or anchor point so that it can only move around in a circle.
I use the Chain Reaction 30ft chain during all my chain workouts.
EXERCISE DESCRIPTIONS:
Front Plank Pulls – Set up in a high front plank over the chain so that you can reach forward to grab the chain. Beginners will do this from their knees while advanced exercisers will do the plank from their toes. If you are doing this from your toes, set your feet about hip-width apart. Then reach forward and grab the chain and pull it down toward your chest. You can either sit back toward your heels as you pull or you can maintain a strict plank for an anti-rotational pull variation. Once you pull down to your chest, reach up again with the same hand and pull again.
Lateral Plank Pulls – Hook the chain around an anchor point and clip it together so that it is a circle. Set up in a high plank position with the chain going across you so you can pull it laterally. You can be in a plank position from your hands and knees (beginner) or hands and toes (advanced). Place your feet about hip-width apart. Reach under and across your body to grab the chain. Then pull it across, sitting back into the side you are pulling toward. Use your glutes to powerfully pull the chain under and through. Complete all pulls on one side before switching. You can also mix it up and do an anti-rotational pull where you stay in a strict plank as you pull across instead of sitting back as you pull.
Backward Plank Pulls – Set up in a high front plank over the chain with your feet toward the anchor point. Beginners will do this from their knees while advanced exercisers will do the plank from their toes. Set your feet or knees about hip-width apart over the chain. Sit your butt back toward your heels as you reach your hand back and through your legs to grab the chain. Then drive your hips forward as you pull the chain up toward your head. Once you pull as far as you can, sit back again and reach through with the same hand. Complete all pulls on one side before switching.
