Get Strong Series Day 3: Pull


Galatians 6:9 ESV 

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

You can have contentment in Jesus right now! Daily we struggle with our flesh. No matter your vice, all sins carry weight, regret, and remorse.  Yet, that’s where we must persevere and continue to seek truth and live righteously.

As long as we set our intentions and give them to Jesus and have faith, they will come to pass.  We can build strength to endure through Him.  We can conquer what we claim if we set our intentions with Jesus. First.  

In a time of labor is where the seeds we planted become fruit.  If we continue in our effort, we will yield a result.  The hard part in ongoing labor is you often don’t see what you desire in your time frame, which may or may not be realistic. So, you must continue on the path until you see your heart’s desires.  It will come eventually, and more often than not, it will exceed your expectations.  

My prayer for you today:

Father God, help us to find joy in the labor.  Turn our hearts to the results, and let us be present on the journey. Give us endurance until we see our harvest.  Give us praise in our wait.  In Jesus’ name, Amen.


I praise you through my labor.

Let’s Reflect:
Some questions to ask yourself while in pursuit of your goals.

  1. What seeds have you planted that you’re awaiting a harvest?
  2. Have you given yourself a time frame or left it up to God?
  3. Knowing that it may not happen when you want. Are you willing to still willing to put in the work?
  4. Are you dependent on the outcome or the steps to get there?

Why are pull exercises important?

You have probably never considered how often you pull heavy things throughout the “typical” day.  Pulling a shopping cart, pulling a door open, cabinets, refrigerator. That motion requires muscles, and training these muscles allows you to perform pulling exercises easily as you age. It’s something you take for granted until it’s gone.  Pulling is pulling the weight toward your body while shortening the muscle (concentric), and the weight moves away from your body, that is, the lengthening of your muscle (concentric).

What type of equipment do you use for pull exercises?

If you go to a gym, you can take your pick of equipment to use for pull exercise.  They are usually labeled, and you can see which muscle they work.  At home, you may be limited. These are some equipment suggestions for at-home pull-day workouts.

  • Resistance tubing
  • Dumbbells
  • Kettlebells

What muscles are used in pull exercises?

Our body works together, so many muscles assist you when you pull, but the major muscles that allow you to perform pulling exercises are:

  • Trapezius
  • Rhomboids
  • Deltoids
  • Latismisus Dorsi
  • Bicep Brachii
  • Forearms
  • Hamstrings- Which are not pictured here

What are some pulling exercises?

Educational Videos

Workout of the Day

Have you ever wanted to try to achieve a pull-up? My Pull-Up Progression with the Songs of Ascent is coming out soon! Get on the waiting list!

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