12.31 Tuesday | Home

 

How are you feeling? Lower body a little sore? Take extra time warming up, foam rolling and dynamic stretching if so. Today is an Upper Body Pull day, our backs is the largest muscle on our posterior chain. Big muscles allow for greater overload. Get comfortable with the challenge. Focus on your form and let’s have some fun!

Warm Up

WALKING WARM UP

3 Minutes

Move through bodyweight movements of your choosing. Get warm.

inchworm

30 seconds

Hold plank for an extra count before walking your feet in

CIRLE ARM SWING

30 seconds

Alt. Directions.

ARM SWINGS

30 seconds

Alt top arm

 

Superset 1 — 3X

Note- Perform exercises back to back. Rest 20 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
15 reps LAT PULLDOWN
10 reps T ROW
20 seconds Rest

lat PUlldown

15 reps

Use only as much resistance as needed to get a minimum of 5 reps each round

T ROW

10 reps

Slow and controlled reps. Leading with your elbows, neck and spine stay in a neutral position

 

Set 2 — 3X

Note- Perform one exercise at a heavy load, building in weight if able to maintain reps in the rep range. Rest 60 seconds rest between rounds.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
12-15 reps LAT PULLOVER
30 seconds Rest

LAT PULLOVER

12-15 reps Build weight

Roll shoulders down and back before beginning the pulling motion. Row hands to bottom of the ribs

 

Superset 3 — 3X

Note- Perform exercises back to back. Increase load in the Single Arm Row each round. Rest 60 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
10-15 reps SINGLE ARM ROW each arm
10-12 reps ALT BICEP CURL
60 Seconds Rest

SINGLE ARM ROW

10-15 reps Build each round if able to maintain rep range

I’ll begin with a 40lb DB and work up to 50-55lbs

ALT BICEP CURL

10-12 reps Heavy as able

I’ll work around 20-25lb DBs

Avoid swinging the weight up. Elbows remain near to your sides.

 

Superset 4 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps BENT OVER ROW PALMS FACING OUT
4 reps RENEGADE ROW INTO BEAR CRAWL
30 seconds Rest

BENT OVER ROW PALMS FACING OUT

10-12 reps

Hinge at your hips and row the weight to your belly button

RENEGADE ROW INTO BEAR CRAWL

4 reps (1 rep is the full cycle)
I’ll use a pair of 20-25lb DBs

Set your feet wide to stabilize

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

Chin and gaze up thought this stretch

DOWN DOG

30 seconds

Peddle out your heels before pressing them flat into the mat. Exhale as you push your chest to the top of your thighs

THORACIC ROTATION

60 seconds

Switch sides halfway

supine spinal twist

60 seconds each side

 
Upper Body, Back and Bicep, LISSAngela Fales