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.
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