Workout
The Push Pull Situation
Upper body needs both directions. Today you do both.
What you need
Two gallon jugs or one heavier jug for woodchops, sturdy chair, kitchen counter
No equipment? See the household guide →
Arm Swings and Shoulder Circles
Swing both arms across your chest and back. Then overhead and down. 2 minutes. Loosen everything up. Your upper body is about to push and pull in multiple directions and it deserves a heads up.
Belly Touches or better — current level
Start at the counter. When that feels easy move to the couch. When that feels easy move to the floor for Full Send. Wherever you are in the progression is the right place.
Modification: Stay at whatever surface you are currently on. No progression required this session.
The Chin Pull
Both jugs in front of your thighs. Pull both straight up toward your chin with elbows flaring out to the sides and leading the movement. Stop at chest height. Lower slowly.
Modification: Use lighter bottles. Reduce range of pull — stop at shoulder height rather than chin height. Any vertical pull with elbows leading works.
The Diagonal Swing
Hold one jug with both hands. Start with it high on one side of your body. Swing diagonally down to the opposite hip. Control the return. Switch directions after each set. Rotational core strength.
Modification: Use a lighter bottle — a filled one-liter water bottle. Reduce range of diagonal swing. The rotation is the exercise, not the weight.
The Tricep Goodbye
Hinge forward slightly at the hips. One jug in each hand. Upper arms pinned to your sides. Extend your forearms straight back behind you. Squeeze at the top. Return slowly.
Modification: Use lighter bottles. Reduce range of extension. The upper arm stays pinned to the side throughout — the kickback is in the forearm only.
The Jug Curl — Hammer Version
Same as The Jug Curl but hold the jug with thumb pointing up instead of palm facing forward. Slightly different muscle emphasis. Works the forearms harder. Same slow lower.
Modification: Same weight as The Jug Curl. If the different grip feels awkward return to palm-forward position. Both are correct.
The Tricep and Shoulder Stretch
Tricep stretch both sides — 20 seconds each. Cross-body shoulder stretch — bring one arm across your chest, hold with the other arm. 20 seconds each side. Walk slowly for 2 minutes. Your triceps have earned this.
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