Get Fit Friday 07/24/20 - Movement Pattern Training #2: Pulling

The ladies of the fitness factor are back with another series on movement patterns.

This week's focus, pulling motions.

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Whitney brown: good morning and welcome to get fit friday.

I'm whitney brown here with beth jeffers.

We're at the fitness factor in columbus, and today we're continuing our series on movement pattern training.

So last week we talked about upper body pushing.

Today, we're going to talk about upper body pulling.

Beth jeffers: right.

And we discussed last week just about the pushing, which is more things like a pushup, which is easy to remember, overhead press, the pulling motions.

You'll see alison webster, one of our trainers.

She is starting a one-arm row.

She has one hand right on the box and she's pulling straight up.

Make sure you get a nice range of motion on that.

That's easy to cheat.

The next thing is she's going to make it a little bit harder by stepping away from the box and pulling one arm.

And then making it even harder, more difficult- whitney brown: balance challenge.

Beth jeffers: yes.

And you get the balance in there.

It looks a lot easier than it is.

She's doing a great job, but you know what?

That's a good thing to do.

Whitney brown: yeah, it's really, really challenging, but it's a great exercise.

Then we're going to move on to what we call a renegade row or a plank with a row.

So she's in a knee plank and she's pulling right and left, and then she hops up on her toes to make it just a little bit more challenging.

Still a very good pulling workout, but you're also going to engage your core there.

Beth jeffers: the next one, she's slipping over to the trx and she's doing a pulling motion there.

Notice that she's not using her leg.

She's coming under a little bit more and more for a pullup style thing.

And then, she's going to change her mode of exercise.

Whitney brown: she's going to grab a tube.

There's lots of tubes around the gym and they're really easy to pick up.

It's a great thing for your home gym if you don't have one and you'll see that she's pulling it towards her and going back.

So it's a standing pole.

So it's just a little different body position than she was giving us earlier when she was doing her rows, her renegade rows, and her trx pull- ups.

So thanks to allison for being our model.

Beth jeffers: she did great.

And if you're a muscle group freak and you want to go to the muscle groups, whitney, what muscle groups- whitney brown: back, back, back, plus some core.

So you get a lot for your money when you do movement pattern training because you're really getting a lot of stuff.

But if you wanted to focus on one, back is what we'll look for.

Beth jeffers: definitely.

Notice that rear foot elevated one, if you want to get some core in there, the trx, the band.

Whitney brown: lot of bang for your buck in those exercises, so give them a try this week and we'll be back next week for some lower body work.

So make sure you're tuning in.

Thanks for watching.

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