9-18-19 Back, abs & booty

Warm up

3 rounds "lots" of:

  • forward fold- up dog- down dog
  • runners lunge hold (each side)
  • leg swings
then, 3 rounds of:
  • 10 banded pull aparts
  • 10 banded standing rows
  • 20-30 barbell only rows
Main work
  • Barbell Row 5x6-8 *warm up to find a weight you can complete all reps
Auxiliary work
  • landmine rows 4x12-15
  • lat pull down 4x12-15
  • DB bent over row 4x12-15
  • banded sit ups 4x12-15
then, complete the following:
  • 60 accumulative pull ups *see notes below
end with:
  • 50 banded donkey kicks each side
  • 50 banded lying glute thrusters
  • 25 single leg elevated glute thrusters each side
Training notes:
Lat pull downs: if you don't have a lat pull down machine, use bands attached to a high bar and pull downward.
Pull ups: the pull ups are accumulative, each time you drop, hold a 40 sec plank hold. Keep repeating until you reach 60 pull ups.
Scale your pull up as needed: banded strict pull up, inverted pull up, or ring rows.  If you don't have a pull up bar or ring rows, substitute 5x8 bent over db rows with a 3 sec slow negative.  Note- if the scale you choose is moderately easy, double the rep number from 60 to 120 in order to get a good amount of work in.  Only you can decide if the work is easy or hard.

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like