Pull Foundations is a quick and effective 10-minute session to strengthen your back, shoulders, and posture. With just a door anchor and handle bands, you’ll train all the essentials: Mid Row, Low Row, High Row, Kneeling Lat Pull, and T Fly. The workout flows through timed intervals with no rest, then challenges you with combo sets before finishing with stretches to release your lats, shoulders, and upper back. Perfect for building balanced upper body strength and supporting healthy posture.