Back and Triceps
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...
8 MINUTE ON ELLIPTICAL
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Dynamic Child’s Pose x Superman with Pull
- SETS: 3
- REST BETWEEN SETS: No rest
Dynamic Child’s Pose
- REPS: 12 with 3-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Superman with Pull
- REPS: 15 with 2-count hold
- NOTES:
- Straight arms, straight legs, tight glutes.
- 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.
- Control the landings as your body returns to floor.
AFTER LAST SET, REST 60-90 SECONDS AND THE GO INTO...
PART #02
Lat Pulldown Machine
(not pictured)
- WEIGHT:
Set 1: 70 LB
Set 2: 80 LB
Set 3: 90 LB
Set 4: 70 LB
- REPS: 12, 8-10, 6-8, 10-12
- SETS: 4
- REST BETWEEN SETS: 45-60 second
AFTER LAST SET, GO DIRECTLY INTO…
PART #03
Reach and Back Jumping Jack
- REPS: 25
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 60-90 SECONDS AND THE GO INTO...
PART #04
Triceps Cable Pulldown
(not pictured)
(Elbows glued to rib cage)
- WEIGHT:
Set 1: 40 LB
Set 2: 45 LB
Set 3: 50 LB
Set 4: 60 LB
- REPS: 12, 10-12, 8-10, 6-8
- SETS: 4
- REST BETWEEN SETS: 30 seconds
AFTER LAST SET, GO DIRECTLY INTO…
PART #05
Reach and Back Jumping Jack
- REPS: 25
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 60-90 SECONDS AND THE GO INTO...
PART #06
- SUPERSET: Behind the Neck Triceps Extension X Angled Lawnmower Rows
- SETS: 4
- REST BETWEEN SETS: No rest
Behind the Neck Triceps Extension
- WEIGHT: 30-35 LB DB
- REPS: 12
- NOTES:
- Don't let your elbows flare out as you extend your arms.
Angled Lawnmower Rows
(Left Side)
- WEIGHT: 20 LB DB
- REPS:12 per side/ 1 side at a time
- NOTES:
- You don’t need to use a bench. You can use anything that allows you to keep your chest forward, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
Angled Lawnmower Rows
(Right Side)
- WEIGHT: 20 LB DB
- REPS:12 per side/ 1 side at a time
- NOTES:
- You don’t need to use a bench. You can use anything that allows you to keep your chest forward, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
AFTER LAST SET, REST 60-90 SECONDS AND THE GO INTO...
PART #07
- SUPERSET: Triceps Dip X Resistance Band Overhand Overhead Pull Aparts
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Triceps Dip
- REPS: 12-15
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
Resistance Band Overhand Overhead Pull Aparts
- REPS: 15 with 3-count hold
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward
AFTER LAST SET, GO DIRECTLY INTO…
PART #08
Reach and Back Jumping Jack
- REPS: 25
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 60-90 SECONDS AND THE GO INTO...
PART #09
- SUPERSET: Plank into Side Plank X Iso-Prone Cobra Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Plank into Side Plank
(Left Side)
- REPS: 6 per side/ 1 side at a time
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Plank into Side Plank
- REPS: 6 per side/ 1 side at a time
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Iso-Prone Cobra Hold
- DURATION: 30 seconds
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe
AFTER LAST SET, GO DIRECTLY INTO…
PART #10
Reach and Back Jumping Jack
- REPS: 25
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
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.