Pull Functional Workout - 20min Advanced
You will challenge your core stability and posterior chain with this high-intensity functional pull session. By integrating rotational power and unilateral stability with classic back and bicep movements, you build a body that performs as well as it looks. This advanced workout utilizes handles exclusively to ensure maximum range of motion and freedom of movement.
This is designed for advanced lifters or athletes like rock climbers and obstacle course racers who need integrated upper body strength. It is perfect for those who want to improve their rotational power and core-to-extremity force transfer.
Equipment
Workout Plan
Rest 90s between compound rotational sets and 60s for the stability and isolation movements.
Single Arm Pullover w/ Single Leg Hip Thrust
Abs, Back, Glutes
Focus on the lat pull while driving through your heel to engage the posterior chain.
Rotational Row
Back, Obliques
Rotate through your torso and drive your elbow back while maintaining a strong athletic stance.
Bird Dog w/ Row
Obliques, Back, Abs
Keep your back flat and your hips square to the floor as you pull the handle toward your hip.
Lying Face Curl
Biceps, Forearms
Maintain a stable bridge position and curl the handles toward your temples, keeping elbows high.
Why this order
The session begins with high-threshold rotational rows to target the lats and obliques when power is highest. We then move into multi-joint unilateral work to integrate the upper and lower body before finishing with a high-rep bicep movement to ensure total muscular fatigue.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
How should I choose my starting weight for rotational movements?
Let Tonal suggest the weight based on your strength score, but consider reducing it by 10% during your first set to master the rotational form.
Can I use the Smart Bar for any of these exercises?
This specific routine is optimized for handles to allow for the unilateral and rotational movements that define functional training.
What if I lose my balance during the Bird Dog w/ Row?
Focus on keeping your core braced and your gaze fixed on the Tonal screen to maintain a neutral spine and better stability.