Pull Over And Jackknife

Video coming soon...

The Pull over and jackknife workout is designed to engage the Lats and Abs primarily.

It utilizes bodyweight exercises to target these muscles, providing a challenging and effective workout.

By focusing on bodyweight movements, it allows for a more controlled and targeted engagement of the Lats and Abs.

While other muscles may be involved, the emphasis is on maximizing the effectiveness of these primary muscles.

Stand with your feet shoulder-width apart, toes pointing forward.
Place your hands behind your head, elbows pointing out to the sides.
Engage your core muscles by contracting your abs.
Bend at the waist, keeping your back straight and chest up, until your upper body is parallel to the floor.
Slowly extend your legs and lift your upper body back to the starting position.
As you return to the starting position, squeeze your glutes and engage your hamstrings.
Repeat the movement for the desired number of repetitions.

Engage your Lats by imagining pulling your shoulder blades down and back towards your spine as you initiate the movement. This will activate your upper back muscles and create a strong foundation for the exercise.
Focus on your Abs by keeping them tight and engaged throughout the entire movement. Imagine pulling your belly button towards your spine, creating a strong core connection that will help stabilize your body and prevent any unnecessary strain on your lower back.
Maintain proper form by keeping your body in a straight line from head to toe. Avoid arching your back or allowing your hips to sag. Imagine a straight line connecting your head, shoulders, hips, and heels, and strive to maintain that alignment throughout the exercise.
Breathe deeply and rhythmically as you perform the exercise. Inhale deeply through your nose as you lower yourself down, and exhale fully through your mouth as you push back up. This controlled breathing pattern will help you stay focused, maintain form, and provide the necessary oxygen to your muscles.
Challenge yourself by gradually increasing the difficulty of the exercise. Once you have mastered the basic form, you can try adding variations such as lifting one leg off the ground, or using a stability ball to increase instability. Pushing your limits and constantly striving for improvement will not only engage your Lats and Abs more effectively, but also lead