Stronger 25 Day 6: 25-Minute Full Body Pull Workout

Hi, I'm Lindsay Baumgrand of Nourishment Love, and this is your 25 minute full body pull workout. It's part of our stronger 25 program, which you can get when you hit. Subscribe to my YouTube channel. Welcome back, team. It is week two of stronger 25. All right, you guys. And we are jumping in with a full body pull workout. That means we're hitting your pull muscles, which are your glutes, your hamstrings, your hips, your back, and your biceps. You ready, Rachel? Let's go. Awesome. Rachel's gonna be here offering some modifications. Today's workout. All you're going to need are some dumbbells, a sweat towel. I'm going to be adding a box, a bench, a step, a couch, ottoman, whatever you have. Rachel's going to show you how you can do the entire workout from the floor. So you can follow along with Rachel or follow along with me. Okay, you guys, this is the same format as we started stronger 25 with. That is our ABA format. So we did a full body push workout to kick off week one. We're doing a full body pull workout to kick off week two. ABA format means you have three circuits, three moves per circuit. Move A and move move one are the same, and then you have a new move in between. Sometimes we'll mix it up, sometimes we won't. All you got to do is follow along. It's 40 seconds per move, 10 second break. So short rest, you're going to repeat each circuit times two. We'll have some abs at the end, and that's how we're going to cruise. You ready? Let's do this thing. Full body pull. I love a good pull day. All right, we're really going to target that posterior chain that is the back side of your body. All right, let's get ourselves warmed up for this workout, and we are going to jump right in. We're going to start with some good morning. So take those hands right here behind your head. Feet are about shoulder width distance apart. You're going to hip hinge. Nice flat back drive through the heel. Stand tall. Nice hip hinge. Soft bend in the knees. Stand tall. Nice thing about closing a car door with your booty. So you're pushing those hips back hinge, hinge, hinge. You initiate the movement with a hip hinge. If it helps you, you can take your fingertips to your hips and drive right into those hip creases. Right? So that's what we should be going. Back hinge, hinge, hinge. Nice stretch through those hammies. Two more here. Hinge, hinge, hinge, stand tall. Last one. Hinge, hinge, hinge, stand tall. Now we're going to challenge your balance right out of the gate. Rachel's going to give you a staggered position. I'm going to go to single leg. Single leg deadlift. Stand so I'm reaching down towards the ground. Soft bend in my right leg. Single leg deadlift again. It's that hip hinge. Soft bend in the knee right there. So you can always go for a standard single leg deadlift. You'll have the option today. Maybe add in a little rotation so you can reach outside the toe right there. Give me one more. Now you're going to take it over. You're going to hold this single leg deadlift position. From here, you are going to row and row like you have dumbbells in your hand. Nice work. We're actually going to go back. Do you remember the bat wing row Rachel, from week one pole workout? The back wing where you one here and then you row on just one arm. We are going to do that today. Yes. Hold for 3, 2, and 1. Set it down, but come to a staggered stance. Right foot forward, left toe back. Clasp your hands right here like you got dumbbell. You're going to hinge swing. Some staggered swings today. Swing, swing, swings is our big power move. Hitting those hammies, glutes and hips. Nice. Just standing straight up. Power comes from the lower body. For three, two, and one. Switch it out. Standing on my left leg or left foot forward, right toe pop. Single leg deadlift and stand. Slow, controlled hinge. Gotta talk. And find that focal point on the floor. At the same time, soft bend in the knee. Keep those dumbbells tight to the body. Nice work. You can always take that saggered stance. If you want to go heavier, you can add rotation reaching to the outside of the toe. Nice. We're gonna give you one more. One more. Hold that hinge. Hold that hinge. This time. Let's go for some W. Arms out. Go side. Go side. Nice. So it's straight up 45 to the side. Pinch those shoulder blades together. 45 to the side. Nice work. Straight up 45 to the side. One more. Straight up 45 to this side. Nice work. From here. Go ahead, take it to the back of your space, hinge forward, and then you're going to walk yourself out. Find a nice high plank position here. Once you walk yourself up. Let's go for those, Spider Man. Step inside right foot, outside right hand. Nice. Let's go for the rotation. I like it, Rach. Nice. Set it down. Switch it out. Left foot outside left hand. Easy. Rotate. Nice. Do it again. Right foot outside right hand. Easy. Rotate. Nice. Left foot outside left hand. Easy. Rotate. Awesome. Hold here. Hold that plank position. Hold it here. Row and row. Pull the elbow to hip. Elbow to hip. You got it. Row for 8, 7, 6, 6. We're gonna hit our backside on your back in 4, 3, 2, and 1. Find your back side. Glute bridge, boot bridge, little glute bridge. Warm up right here. You're gonna have both feet on the ground. Heels start really close to my booty. Lift those hips off the ground. You can stay here, or you can take those heels and slowly walk them out away from your body. Walk back in. Okay. The farther I walk out, the more challenging it's going to be, the closer I keep my heels to my glutes. Okay, A little bit easier. Right? Little hamstring walkout. Warming up the backside of those hammies. We're going to get those hammies today. They are going to feel this. Hamstrings, glutes, back, bicep. Let's go. One more walk out. Take it out. Two, three. In, two, three. Sit it down. Get yourself up to a standing position. Grab a quick drink of water if you need it. We are jumping in to the workout. All right, guys, right here. Pull aba your first moves. Remember that batwing row we did? I'm gonna try and go heavy. We'll see how it goes. We're gonna start standing on our right leg. I'm gonna float my left leg back. Rachel's gonna go for a staggered stance right here. Right arm is going to come up. So same arm, same leg. Left arm's gonna row. I'm just holding my right arm in an isometric hold the whole time. So it's basically like the bat wing row on steroids because you're holding a single leg deadlift. This is going to fire up your entire posterior chain. You're going to do that on the right side of the body, and then you're going to go into a dumbbell swing. One dumbbell hinge swing, and then you're gonna do it on the left side of the body. 40 seconds on, 10 seconds off. You ready? Let's get it. We are far. We are targeting the entire posterior chain right out of the gate. Single leg deadlift. Bat wing row. You're there in three. Right foot forward option, left toe back option. Float the left leg in 3, 2, hinge forward. Hold it here. Pull that right Arm up, it stays. Left arm rows row. I like to keep a nice bend in my left leg. Nice. Keep that balance stable. Really thinking about squaring the left hip off to the ground, not letting it open up here. Hips stay square. Shoulders and hips are square. So that left shoulder is also staying square to the ground, not opening up. This is a really slow, controlled movement. Constant tension on that right leg, right arm. Whoo. Everything is full of fire right here, Rachel. Everything for 10 more seconds. So much fire. Whoo. You're in it. Let's go one row at a time for five, four, three, two. Give me one more row. Nice work. Set. One dumbbell down. You're down to one weight. Feet come right here. Parallel together. Hinge, swing, hinge, swing. I'm gonna Alternate the hands. Three, two. Let's go. 40 seconds. Hinge, swing, hinge, swing. Drive through the heels to stand you up right here. We're doing it the first time through. Both feet are parallel. The next time we go through this set, we'll go to that staggered swing we did in the warmup. Rachel's got two hands on the weight. I'm alternating my hand. You choose your workout. Let's go. Stand straight up. Nice. Drive through those heels. Hips. Drive forward. Boom. Boom. There it is. This is power. Strength, power, strength, power. Let's go. Finish it right here. Final five. Four, three, two. You're out. Nice work. Grab the other weight this time. You're standing. Left leg forward, right toe back, or right toe floating? Here we go. Hinge it over. Single leg deadlift. Bat wing row. In three, two. Left arm up, right arm rows. Left arm holds soft. Bend in that left leg. Find that focal point. Get super focused right here. There are so many ways to scale this one, guys. You could go one dumbbell. Just a single arm row. You could put your back foot down. I could put this dumbbell down and use it right here. Great options for everyone. Wherever you're at, meet your body where you're at today. Yes. Meet your body where you're at today. Come on, let's go either way. That back side of the body's feeling it for ten. Nine, eight. You got it. Seven. Stay with it. Let's go. Final five, four, three, two, and one. Holy bananas. For the new move, back to the top. But we're switching it up. We go staggered stance. Right foot forward, left toe popped. Staggered swings, staggered swings in three, two. Let's go. Hinge, swing. So now we're flipping the moves. So now you go Swings. Deadlift row swings. A b A B. A B. What do we call it? Abba Baba. Abba Baba. Abba Baba.

We're saying Lindsay's baby, right?

This is your Abba Baba. Full body pull workout, guys.

Never done full by pull before, right?

Never done full body pull. Full body push and pull. First time you're seeing them is in stronger 25. Yes. Boom. Hit it. Nice work for 10. Come on, swing it. It's powerful for five, four, three, two, one. One. Whoo. How we feeling now? You're gonna go to. To a parallel deadlift, so feet are squared off. Parallel deadlift. Row at the bottom, stand up. In three, two. Let's go. Hinge row at the bottom, stand up. Hinge row at the bottom, stand up. This is where if you're feeling a lot of back, lower back pressure with deadlifts, take those weights to the side of your legs instead of directly in front like a standard deadlift, right? Take them to the side right here. Roll them straight up nice, like you're pulling your pants up. Put those pants on right there. Hinge. Pull your leggings up towards your hips. Stand tall. 10 seconds. Boom. Then you're back to staggered swings. Left foot forward. Boom. These are quick circuits, guys. Yes. Four, three, two, one. One. Dumbbell. Left foot forward, right toe popped. Gonna go dumbbell right here in this right hand. We're staggered, swinging to close out. Circuit one. In three, two. Let's go. Close out. Circuit one. Boom. Majority of the weight is right here. Right here. Left glute, left hamstring. They're firing glute, hammies, and hips on that left leg. Yes. Boom. Boom. You can always grab a kettlebell if that's better for you. Come on. Just standing straight up, you're halfway there. 20 seconds left. Let's go. Finish circuit one stronger then you start. I kind of like the double double hand. I'm going for you. I like it, Rach. Ten seconds. Let's go. Finish it right here. You got it. Final five, Four, three, two. You're out. Dumbbells down. Water up. Circuit one. In the books. Did it twice. Circuit two, we're gonna go with a little bit more deadlift, but we are gonna mix things up. I'm gonna go rear foot elevated. So I'm gonna bring my Black Betty. We're calling her Black. That's what we call Betty. In my pregnancy days, we called the box Betty. And then I started singing that song. Whoa, Black Betty bounce. Whoa, Black Betty. This is my Black Betty. This is my box right here. Okay, Betty the box. She helps me out we're gonna go. I'm gonna rear foot elevated. I'll start with my. I'll go right foot on right foot on, left foot on the ground. Dumbbell. Same arm, same leg. So, yep, there we go. There we go. Nice work. So I'm gonna go to a rear foot elevated deadlift right here, putting all that pressure on that front leg. Okay. You can stay here with a standard option. You can add that rotation and reach a little bit outside the body if you want. You can go right from that deadlift into a heel hammer curl. I'm gonna go one deadlift, one hammer curl. That's what I'm gonna do for your first move. Second move, I'm gonna come over into. I'm gonna keep the weight right here, put my forearm on the bench. I'm gonna do an incline row because I get a nice extension here through that arm. Rachel's gonna go to a bird dog row. You could always go to a plank and row on the ground. Okay, dumbbell, right hand, right foot behind you. You are right foot on your box, left foot forward. We're hitting that left glute first. Left gluten hammy. Here we go. You're on. One deadlift, one row in three, two. Let's go. Hinge, hand change, come up hammer, curl, hinge, hinge, hinge. Come up hammer girl. If you want to make this harder, you could always double up right here for the deadlift, two weights and go single arm on the hammer curl, hinge, hinge, hinge, and curl. Who this? 20 pound. Hello. There it is, right? Thinking those biceps step up a notch, meet the strength of my lower body. Nice work. 40 seconds. We are not gonna reverse the order. So you're gonna get to do this twice on the right and twice on the left. Good news, right? 10 seconds. Hinge, hinge, hinge, come up, hammer curl. There it is. Let's go. 3, 2, 1. Whoa. 11 hours. I'm gonna keep that weight in my right hand. I'm gonna come over left forearms gonna hit this box. Single arm, plank and row. You're there in three, two. Let's go here. Nice work. I love this incline because you see that extension again? When I plank and row from the ground, I don't get this full extension, pull, pulling straight back to the hip. Pull full extension at the bottom. Nice stretch for that muscle. Take it slow and controlled. Pull up, control the way down. That eccentric motion, that's where we talk about that muscle building. Really happening, right? Get that nice extension at the bottom. Rachel's got A bird dog row similar to that first move we did. Really gonna light up the entire back side of your body. Holy stinkin bananas. Is everything shaking right here? Ten, nine. You got this. Eight, seven. Staying at six. Five, four, Three, two, and one. Oh, that is spicy. I need my sweat towel in here. My forearms are slipping. Back to it, dumbbell. Right hand, right foot behind you, left foot forward. Here we go. Deadlift and row. Three, two. Sorry. Deadlift and curl. One deadlift, one hammer curl right back into it. You got that rear foot or staggered stance? Deadlift. Nice. Different than a rear foot elevated lunge. I'm closer to the box, really. Just a good way to isolate. Right. If you're working towards this. Rear foot elevated. If you're not there yet, a good option. Place your foot just right against the box like this. Gives you just a little bit more of a challenge. A little bit more of a challenge than that staggered stance because you're really on that toe. Yes. Come on, stay with me. Right here. You're in it for 5, 4, 3, 2, and 1. All right, here we go. Left forearm on the box, right arm. Oh, sorry. No, we're back to the top. We are back to the top. Sorry. You're gonna switch it out. This is where the Abba baba gets confusing. Here we go, Dumbbell. Left hand, right foot forward. Left foot is either on your box or staggered behind you. So you're gonna deadlift and curl on the other side. In three, two. Let's go. One deadlift, one hammer curl. It feels nice and fresh on this side, doesn't it? Feels fresh. Hinge, hinge, hinge. Stand up, tall curl. Nice. You can really choose whatever curl you prefer. Like if you're like, I'm a standard curl girl. Whatever kind of girl you are. Hammer curl.

What kind of girl are you?

Right. I like to mix it up. What's your curl girl status?

What's the rotation?

Flip grip. Flip grip.

That's my favorite.

Rachel's a flip grip, curl girl. Flip grip. Nice work, guys. 10 seconds here. Come on back to that plank and row. Just on the left arm this time. Just on the left arm. In 3, 2, and 1. Nice work. My forearms are so sweaty. I got to put this towel down. Right forearm on the bench. If you're with me. Left arm is rowing. Set yourself up. You're rowing for 40 seconds. In three, two, let's go. Nice. Again. Just pulling elbow to hip. Slow and controlled. Nice. Slow, controlled, lower. Nice. This is a first for nml, too. I think this move right here, that I'm doing. We've done the bird dog row. Just always good to mix it up. I just love getting that full extension at the bottom. Just challenging. One your range of motion in a strength pattern. Nice work, guys. Come on. Hold tight here. Yes, you can stay in it. I know it's challenging. You are strong. Yes, you are. 10 seconds. 10 more seconds on these rows. This is where it should start to feel really hard. And that means you chose the right weight. Yes, you can stay with me. Three, two. Give me one more row. Because you can and you are stronger. Whoo. Let's go. Here we go. What do we got? This foot's on right. Yeah, I'm right. This is right. Okay, back to it. Three, two, one. Here we go. Nice. Right foot forward. Right foot's in the work. I forgot the hammer curl. There it is.

There's a lot going on. And we're famously not good at right from left.

Just gonna be honest, I'm not good at math. I'm not good at right and left. You know, we all have our weaknesses.

You are good at cooking workouts. You're good at writing workouts.

Thanks, Rach. Thanks, Rach. She's here to lift me up today. She's my Enneagram, too. My helper. We're just talking about our Enneagram status before this. Love to know what yours is. Right? 10 seconds left here. If you can guess what mine is, I'll give you. I feel like people could guess what mine is, Right? I won't say it. We'll let people guess. What do you think? 3, 2, 1. What do you think my Enneagram status is? I don't know. All right, that is circuit two, right? Circuit two in the books. Grab some water, guys. Circuit two in the books. We are on to circuit three. We're going down to your backside on this map. Remember those glute bridges? Now, just because you're going to your back, trust me, don't think any less of this. It's about to get real spicy up in her. Real spicy, Let me tell you. If you're with me, you're gonna take a sweat towel, right? You could use gliders. I don't know. We've heard baby diapers work. There's a lot of things. I'm gonna buy heels on these gliders. Yeah. Can you guess where we're going? That glute bridge we did right here. I'm gonna slide it out and curl it in. It's gonna burn. And we're gonna do it for 40 seconds. Yes. You're gonna go right from that. Get a dumbbell close to you. Get a dumbbell close to you. Rachel's going pull over. I'm going wood chop. Sit up right here. Pulling that dumbbell through. Right? This is still a big pull exercise. Engaging those lats. Pull that dumbbell through. Okay, Those are your two moves in this circuit. You ready? We're going to reverse the order on this one. We'll go abba. Baba. Baba. All right, lift your hips. Heel walkouts with Rachel. Towel slides with me. We go in 3, 2. Let's go. 40 seconds. Now. This is challenging. The farther you slide out, the harder it's going to be. You're trying to hold those hips high the entire time in a glute bridge. Nice. You can go slow and controlled. Drive those heels into the ground. Slide them out, slide them in. Hello, hammies. Slow and control on the out and pull it in. Nice. If you're like, this is way too challenging, but I want to get there. What you can do is slide out, lower the hips for the pull in, push back up. Hold the slide out, lower the hips, pull in. This is what I started doing the eccentric portion of this exercise when I was rehabbing my knee and I couldn't do this yet. Right here. Really good option. Do that eccentric portion for 3, 2, and 1. Nice work. Grab your weight. Grab your weight. Here we go. Wood chop. Sit up with me in three, two, one. Rachel's got a dumbbell pullover targeting the lats. I'm going to give you a wood chop sit up, adding a little extra core like we do throughout this entire stronger 25 program. You're pulling that dumbbell through. Part of a true pull workout right here. Pull through to a sit up. Control the lower down. Pull through to a sit up as I lower down and take that dumbbell overhead. Super conscious of my ribs and keeping those pulled down towards my hips. Not letting that rib cage flare out. Keeping that nice, tight core. Transverse abdominals constantly turned on. Right here. Nice. Exhale, set it up. Pull through. Inhale down. Exhale, set it up, Pull through. Nice work. 3, 2, and 1. Back to slide outs. Back to slide outs or walkouts. Here we go. Back to slide outs or walkouts. Heels are on the towel. Glutes are lifted in three, two. Let's roll out, out, out, out, out. Pull it in. Hello, hammies. A real good pull workout right here. This move has just always challenged me. My hammies are going to be talking to me tomorrow. Let me tell you, you can always do this.

I'LL get my handies, like, cramped up on a little bit sometimes, you know?

Yep. Embrace that little cramp. Nice work. Cleaning the floor at the same time. You feel good about yourself today? Multitasking Mommy right here. Cleaning and working my hammies. Yes. For three, two, and one. All right, now we switch it up. We go wood chop, sit up. Hamstring slide. Wood chop, sit up. Here we go. Wood chop, sit up or pull over. Wood chop, sit up or pull over. You do it twice in three, two. Let's go. This is where we switch that. Switch that rotation, right? Nice work, guys. Big wood chop. Sit up. Exhale up, inhale down. Big pull through. Nice work. Make those lats work. Think about those big fan shaped V muscles right underneath your armpit. That's what you are pulling through into that sit up. Nice work. Remember those ribs. Keep them pulled down nice and tight towards those hips. Rachel's got a great option for you if that full sit up does not feel good for you today. 10 seconds, guys. 10 seconds. Nice work. Stay with me. Last four, three, two, and one. Nice work. Set yourself up for your final hamstring glides. Can you feel these bad boys cramping? Holy bananas. We're about to hit true full out cramp status in 3, 2, 1. Let's go. Slide it out and pull them in. It's the last time you got to do this move. Come on. Last time, last time. Oh, it's that repetition, right? Repetition. How many times have you done this move now? 1, 2, 3. That's your third time. Third time. Third set is the. Yeah, Rach. Come on, team. Let's go. Let's go. Right, here you are in the final circuit of this workout. Finish stronger than you started. 10 seconds. 10 seconds on these hammy curls. Let's go. Come on. Back side of the body. 5, 4, 3, 4, 2, and 1. Whoo. That'll get you. That'll get you. Here we go. Final time on that wood chop. Sit up. Let's do it. Pull over or wood chop, sit up for the final time. You're there in three, two. Let's go. Come on, you guys. This and then we have a couple fun core moves just to round things out for you and finish it off stronger. 25 is the program. We decided to focus a little bit more on the core. We get a lot of requests for that. We build it into every workout, but we specifically set aside a couple minutes at the end of every workout in stronger 25 to really hone in on that core non traditional core training. I Would call it. I'm not your typical core trainer. Right. I like to move core in a fun, unique way. Keep you engaged. 10 seconds here. Final move in circuit three of the workout. Yeah, let's do it, guys. Five, four, three, two, and one. Nice work. Awesome work. So good. I'm going to roll this mat back out. Rach, we're going to finish with a couple those hammies. I'm bending over, and I'm like, there they are. They are nice and fiery. I'm going to bring Betty back into play here. If you're with me and you got a box, you can add this move. Okay, we're going to go into what I call the adductor plank. I'll start facing you. I'm going to put my knee on the box. You can always go a little bit farther out. To be totally transparent, I have really bad SPD pain from my three pregnancies, so I keep my knee tight. I'm gonna pull and pull. I'm pulling inner thighs together here. As I hold the side plank, Rachel's gonna give you a nice modified side plank hold. 40 seconds. On we go there in three, two. Let's go. Find that side plank option. Place here. One knee. Or you could walk yourself a little bit farther away. I think it's truly called, like, the Copenhagen plank. I was.

There's a name for it. You know, we have, like, Bulgarian lunges. Like, we have all these names.

I call them rear foot elevated. Right. Everyone, you can call them what you want, right? I call these the adductor, which is your inner thigh muscle. Right. Helps stabilize your pelvic floor. Why I do these because I have that SPD pain postpartum. It's a really great way to help combat that and strengthen my inner thighs, my adductors. Nice. Yes. 10 seconds, guys. Hold that plank nice and steady. Nice work. You got it right here. 5, 4, 3, 2, and 1. Awesome work, awesome work. Nice work. Okay, we are going into the other side. Right into the other side. Right into the other side. You're gonna get my beautiful backside, Rach. They get my beautiful backside today. Yes. Everybody says, woo woo. Side plank, other side. Three, two. Let's go. Adductor plank if you want it. Pulling those knees together. Nice. Also, you take this from the forearms. A little bit more wrist friendly for you. I tried to make this workout wrist friendly by giving you that incline. Dumbbell row. Nice work.

See, this is now hard for Lindsey because she can't see the timer. So mentally, when she's trying, that's a challenge.

It's an extra challenge, right? Rachel's gonna keep us true on the timer. Rachel. Rachel has your countdown for this move. Come on, Rach. Tell me we're close.

You have 10.

Let's go, team. Come on.

Final five, four, three, four.

You. Yeah. Rage crushing that timer. Countdown. All right, you ready? We got one final fun move for you. One final move. If you got a towel, find it, put a dumbbell on it. Let's go heavy because we can. Today, we're gonna find a plank on our forearms. I'm gonna alternate. Push my right arm. Pull it. Push my left arm. Pull it. Yes. These lats, they get one more chance holding that plank. A lot of planks today, guys. Pull it. Push. Plank. Pull. Push. Plank. Pull. In three, two, let's go. It's 40 seconds. So right arm pushes out, pulls in switch. Left arm pushes out, pulls in switch. Right arm pushes. Pull. Left arm. Push, pull, push, pull. Come on. It's your final core move. It's your final move in your full body pull workout, starting week two. So strong. That's what you are today. So stinking strong. You're halfway, guys. Halfway. Push, pull. Let's go. Push, pull. Come on. Stay with it. Push, pull. Make those squinty eyes. Come on. Ten seconds. Ten, nine. Eight. You got this. Seven. Stay with it. Six. Five. Four, three, two, one. Yeah. Rachel. Upper body. No, that wasn't upper body. That was full body. Full body pull. We hit it. Glutes, hammies, back by hips. You name it, we hit it. Let's stretch it out. We're gonna go for one of my favorite workouts after targeting these bad boys. Your lats. Puppy dog stretch, kneeling position. Okay. Hips are gonna stay high, but hands are gonna walk away like they would in child pose. Just think about creating as much length as you can between your fingertips and your tailbone. Big inhale here. Big exhale. Just let it all hang heavy. Let those armpits fall to the ground and just stretch. Big inhale, big exhale. That's my kind of strength workout. I love a good posterior chain. Backside of the body. From here, bend at the elbows and just take the palms of your hands and reach them for the middle of the back. You're hit those triceps. I know you hit those in the last workout of week one, right? Yeah, right here. Stretch them out. They could use a good stretch, too. All right, Nice work. Bring yourself up. How we feeling? Let's go onto our butts. Good old seated hamstring stretch. Good old seated hamstring stretch. Legs are going to come out, think about pointing my toes or flexing my toes towards my face. Big inhale. Reach up. As I exhale, slight hinge forward. Hinge, hinge, hinge, hinge, hinge, hinge, hinge. Don't reach for those toes. Not yet. Hold this hinge. Point those toes towards your face. Think about pushing your butt back towards wall behind you for 3, 2. Now you can collapse. Reach for those toes, ankles, whatever you can reach for today. Nice hamstring stretch. Just feel the back of those legs lengthen. Big inhale again. Big exhale again. You absolutely crushed it. I know we crushed that back side of the body today, but we are going to give you a nice little reverse stretch, right? So we work the backside. Let's stretch the front side. Come into a 45 degree here. Fingertips are going to face my butt. I'm gonna drive through those heels. A little reverse tabletop action. Think about spreading those chest muscles apart, just opening up the front side of the body. Right. Whenever we hit one side, we gotta stretch the other two. Nice. Hold here for three, two, one. Lower it down. I'm bringing one final come up to a standing position. This is my current favorite hamstring stretch. I've been making everyone on the team do it. Okay, you're gonna take two weights. Doesn't matter what they are. Put your toes up on them. Okay? Big inhale. Reach up nice and nice and tall. Exhale forward, fold. Think about rounding through your spine. Round, round, round, round, round. As you come down though, rounding through that spine, finding that curvature in the spine. Toes up. Think about keeping your knees locked out so you get that nice extension and stretch through the back of the hamstrings, the calf. Hold it here. Hold it here for 3, 2, 1. Bend the knees. Roll up one vertebrae at a time. Hello. Full body pull workout in the books. Way to go, Rachel. We'll see you back here for more workouts in week two. Have a great day. Thanks so much for crushing that full body pull workout. If you loved it, drop a subscribe to our YouTube channel. You can find the next workout and stronger 25 loaded for you right here or find the entire two week program in this playlist right here. Have a great day, you guys.