BACK
Vol 2
1. BACK EXTENSIONS
- Adjust the hip rest on the back extension bench so that the top of the pad is at the top of your thighs
- Without using the handles to support your bodyweight, lower the torso below the hips and lift as high as possible
- Keep the legs straight throughout and avoid your thighs coming off of the seat
2. HIGH AND LOW SUSPENSION ROWS
- Hold onto the suspension handles with a Pronated Grip
- Position your body at 45 degrees when hanging with straight arms on the handles
- Lift the elbows to shoulder height as you row when performing the high row
- Tuck the elbows in close to the body as you row when performing the low row
- Maintain a straight back and braced abdominals
3. BARBELL BENT OVER ROW
- Bend at the hip looking down at the floor, keeping the back straight and the knees slightly bent
- Grip the barbell at approximately shoulder-width with a Supine Grip
- Row the bar into the abdominal area, squeezing the elbows in close to the body as you row
- Lower the bar to the point where the elbows are almost fully extended
4. ROPE FACE PULL
- Set the cable to approximately head height and grip the rope with a Pronated Grip
- Pull th centre of the rope towards your chin, splitting it apart to lift your hands over your shoulders
5. PLATE LAT PULLDOWN
- Position hands evenly with a Pronated Grip
- Avoid swinging the back as you pull down
- Pull down the bar in front of your face and below your chin
- Lower and raise the bar in a smooth and controlled movement
- Avoid swinging your back throughout
6. REVERSE DUMBBELL FLYS
YOU CAN ALSO PERFORM THIS EXERCISE WITHOUT A BENCH
- Incline a bench to 45 degrees and lay chest down
- Keep your elbows slightly bent throughout and fly the dumbbells out to your sides until in-line with your torso
- Keep the dumbbells at shoulder height throughout
- Lower with control and repeat
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES
TOP
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…