dance/workout/1-pull.csv

1	Day	Block	Superset Group	Exercise	Sets	Reps/Duration	Weight/Load	Dance Purpose	Notes	Source
2	Pull	Warm-up (straight through	no rest)	-	Band Pull Aparts	2	10		Rear delt and upper back activation		From Ivan's programming
3	Pull	Warm-up (straight through	no rest)	-	Wall Angels	2	8		Shoulder mobility and posture for frame		From Ivan's programming
4	Pull	Warm-up (straight through	no rest)	-	T-Spine Rotations	2	8 each side		Thoracic mobility for turns and frame rotation		From Ivan's programming
5	Pull	Main Superset (alternate; rest 60s after each round)	A1	Smith Machine Bent Row	3	8	25 lbs each side (stay at same weight per Ivan's note)	Back strength that holds frame connection during lead/follow	Stand upright, squeeze shoulder blades; keep arms extended; press bar into thighs; hinge forward hips back until approx parallel to floor; brace core; row toward bottom sternum	From Ivan's programming
6	Pull	Main Superset (alternate; rest 60s after each round)	A2	Windmill Toe Touches (medicine ball woodchopper)	3	8 each side		Rotational core power for spins and twisting movements		From Ivan's programming
7	Pull	Accessory Superset (alternate; rest 45s after each round)	B1	Single Arm Row	3	10 each arm	25 lb dumbbell	Unilateral back strength and anti-rotation control	Pause 2 seconds at top; pick a weight where 10 reps is challenging	From Ivan's programming
8	Pull	Accessory Superset (alternate; rest 45s after each round)	B2	Crawl Side to Side	2	30 sec each direction		Cross-body coordination and shoulder stability for partner connection	On all fours, both legs bent; one arm and leg move together at a time	From Ivan's programming (5.csv)
9	Pull	Core Finisher (single exercise)	-	Bear Plank	2	Until failure		Full-body core and shoulder stability		From Ivan's programming
10	Pull	Cool-down	-	Lat stretch	1	30 sec each side		Recovery and mobility		New addition