Pull Yourself Together
Own the hinge. Then own the bar.
Train the pull from the floor, strengthen the positions around it and build hip control with adductor work, including scaled Copenhagens.
Equipment: Barbell, plates, dumbbells, low bench; mini-band optional
Train with intent
The bar tells the truth. Learn a setup you can repeat, build the hinge and upper-back support, then add load only while your position stays strong.
Week 1: Find your positions. Choose loads you can control and record a starting point.
Pull from the floor
Build one repeatable start position. Keep the bar close, brace before you pull, then train the inner thigh with a short-lever Copenhagen hold.
This is one example of how a training day is laid out. The full plan builds across six weeks with two more sessions each week.
Hip hinge drill and light pulls
Move comfortably; prepare for the session.
Conventional or sumo deadlift
Choose a stance you can control. Brace, keep the bar close, knees tracking with toes, and stop before form breaks.
Romanian deadlift (hip hinge)
Push your hips back with soft knees; keep the weights close and hips square.
Chest-supported dumbbell row
Rest your chest on an incline bench and pull the weights toward your ribs.
Side-lying hip abduction
Lift the top leg slowly without rolling your hips back; this trains the outer hip.
Copenhagen plank (short lever)
Support the top knee on a low bench, forearm on the floor, and lift the hips without twisting. Keep the lower foot down for help. Choose a side-lying inner-thigh raise if this causes groin discomfort.
Easy walk or breathing reset
Bring your breathing back down.
Find your pulling stance
Food: Include a familiar carbohydrate and protein food in a meal before or after two lifting days, and note your energy.
Movement: On two days, practise five unloaded hinges and five supported side-to-side hip shifts. Find a stance where knees track with toes.
The full plan and weekly goals become available after your order and coach review.
Choose Pull Yourself Together · $80 USD ↗