Back & BICEPS
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
10 MINUTE ON ELLIPTICAL
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Walkout X W Superman
- SETS: 3
- REST BETWEEN SETS: No rest
Walkout
- REPS: 10
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
W Superman
- REPS: 15 with 2-count hold
- NOTES:
- Keep head in neutral position.
- Thighs stay down when your upper body is up.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Up and Over Sit Ups
- REPS: 10-12
- SETS: 1
- NOTES:
- You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back.
- You should end up in a seated position with your palms at your side. Your torso should be at maximum length.
AFTER LAST SET, REST 1 MINUTE AND THENGO INTO…
PART #03
Lat Pulldown Machine
(not pictured)
- WEIGHT:
Set 1: 80 LB
Set 2: 90 LB
Set 3: 100 LB
Set 4: 80 LB
- REPS: 12, 8-10, 6-8, 10-12
- SETS: 4
- REST BETWEEN SETS: 45-60 seconds
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Up and Over Sit Ups
- REPS: 10-12
- SETS: 1
- NOTES:
- You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back.
- You should end up in a seated position with your palms at your side. Your torso should be at maximum length.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
Neutral grip Row with Chest Against Incline Bench
- WEIGHT: 20-25 LB. DB
- REPS: 10-12
- SETS: 3
- REST BETWEEN SETS: 30-45 seconds
- NOTES:
- Think of it almost as if you are doing a plank on an angle. Your body should be at its full length and core still needs to be completely engaged.
- Don’t let gravity pull your shoulders in on the way back down from the row.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Up and Over Sit Ups
- REPS: 10-12
- SETS: 1
- NOTES:
- You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back.
- You should end up in a seated position with your palms at your side. Your torso should be at maximum length.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #07
Biceps Curls
- WEIGHT: 15 LB. DBs
- REPS: 12 up on 1/ down on 5-count
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #08
Underhand Row with Chest Against Incline Bench
- WEIGHT: 20-25 LB. DB
- REPS: 10-12
- SETS: 3
- REST BETWEEN SETS: 30-45 seconds
- NOTES:
- Think of it almost as if you are doing a plank on an angle. Your body should be at its full length and core still needs to be completely engaged.
- Don’t let gravity pull your shoulders in on the way back down from the row.
AFTER LAST SET, GO DIRECTLY INTO…
PART #09
Up and Over Sit Ups
- REPS: 10-12
- SETS: 1
- NOTES:
- You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back.
- You should end up in a seated position with your palms at your side. Your torso should be at maximum length.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #10
Hammer Curl
- WEIGHT: 15 LB. DBs
- REPS: 12 slow with 2-count hold up top
- SETS: 3
- REST BETWEENS SETS: 45 seconds
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #11
- SUPERSET: Side Plank X T-Superman Hold
- SETS: 2
- REST BETWEEN SETS: No rest
Side Plank
(Left Side)
- REPS: 10/10/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank
(Right Side)
- REPS: 10/10/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
T-Superman Hold
- DURATION: 30 seconds
- NOTES:
- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.