Pull-ups

Pushing, pulling and out right wrestling contests - it's all part of football's physical battle. Introduce the pull-up to your routine and you'll be built for combat, says defender Ibrahima Sonko and England strength and conditioning coach Chris Neville.

What you need:
Pull-up bar

Muscles worked:
Lats
Rhomboids

What to do:
2 sets
4-5 reps
2-3 times per week

Ibrahima Sonko uses EA Active 2 on the Playstation 3 to workout at home.

Also see:
Resisted run lateral with Portsmouth FC
Resisted run linear with Portsmouth FC
Single arm/single leg row with Portsmouth FC
Inverse row with Portsmouth FC
Split squats with Portsmouth FC
Dumbbell chest press with Portsmouth FC
Single leg squat with Portsmouth FC
Back squat with Portsmouth FC
Single arm cord press with Portsmouth FC
Medicine ball chest press with Portsmouth FC