The Pull Monty

This strength-focused Galileo class weaves decompression, rotation, and hip opening into a cohesive full-body reset. Beginning with supported hanging and dural flossing, the session establishes spaciousness through the spine before layering in vibration-based mobility to lengthen the lumbar region, awaken the thoracic rotators, and mobilize the hips. Thoughtfully sequenced drills—including assisted pull-ups, dynamic psoas stretching, rib-cage articulation over the half-roller, and stability-focused band work—build strength while encouraging muscular length in every direction. Precision rowing patterns train scapular control without compromising spinal alignment, followed by hip circles and lateral line work to integrate vibration through the pelvis and obliques. The class concludes with single-leg Jefferson curls to deepen posterior chain awareness and restore balanced flexibility. Throughout, the emphasis remains on intelligent connection: contracting into length, organizing the joints above and below each movement, and using vibration as a tool for clearer proprioceptive feedback.

Class Flow Highlights

• Hanging Decompression + Dural Flossing
• Galileo Lengthening Series (Rocking → Straight Legs)
• Downward Dog + Plank Variations on Vibration
• Floor Reset: Windshield Wipers + Glute Bridges
• Assisted Pull-Ups + Supported Squat Variations
• Half-Roller Thoracic Release + Psoas Activation
• Band Core Integration (Anti-Rotation Patterns)
• Rows + Hip Circles + Jefferson Curls Finish

Props Needed

• Galileo vibration platform
• Stall bars or pull-up bar
• Hanging straps or yoga belts
• Soft half-roller
• Mini resistance bands (light + strong)
• Long looped TheraBand
• Yoga block
• Stable stool or chair
• Light–medium dumbbell

A grounding, comprehensive practice for anyone seeking resilient mobility and integrated strength.