Name: Playbook - Christopher Kellum - W1/D3 Back Day
Uploaded: 2023-10-09T17:08:30.558Z
Duration: 45 min
Description: W1/D3 Back Day

ACFT 2.0 Back Workout:

Warm-up: Hip hinges, band pull-aparts, cat-cow stretches, groiners, spiderman stretches with rotation, and foam roll for upper back and lats.
Muscles Targeted:

Latissimus Dorsi (Lats)
Rhomboids and Trapezius
Biceps and Forearms
Core
Benefits:

Increased Back Strength
Improved Posture
Enhanced Functional Strength
Core Stability
Versatility for Different Fitness Levels
Cardiovascular Benefits
Remember to adjust the number of rounds based on your fitness level:

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds (add a 5th for an extra challenge).
Always consult a healthcare provider before starting any new exercise program. Enjoy the workout and reap the numerous benefits it has to offer!

Warm-Up:

Hip Hinges: Perform 10 reps to activate the posterior chain and improve hip mobility.
Band Pull-Aparts: Do 15 reps to engage the upper back and shoulders.
Cat-Cow Stretch: Complete 10 reps to mobilize the spine and enhance flexibility.
Groiners: Perform 10 reps per side to improve hip mobility and stretch the inner thighs.
Spiderman Stretch with Rotation: Perform 10 reps per side to stretch the hips and add rotation.
Foam Roll Upper Back: Spend 3-5 minutes rolling out the upper back to release tension and prepare for the workout.
Foam Roll Lats: Spend 1-2 minutes per side rolling out the lats to improve mobility and prevent tightness.

Benefits:

Activation: The warm-up exercises help activate and engage key muscles, preparing them for the workout ahead.

Mobility: Dynamic stretches like the cat-cow and spiderman stretches enhance joint mobility and range of motion.

Flexibility: Groiners and spiderman stretches promote flexibility in the hips and lower body.

Injury Prevention: Foam rolling helps release tension and prevents muscle tightness, reducing the risk of injury during the workout.

Improved Performance: By priming the muscles and increasing blood flow, the warm-up can lead to better overall performance during the main workout.

Remember to perform each warm-up exercise carefully and focus on proper form. The warm-up plays a crucial role in ensuring a safe and effective workout session. Enjoy the warm-up and get ready to tackle the rest of your fitness routine!

Hip Hinges

Cat Cow stretch

Groiners

Spiderman stretch with rotation

If you have never foam rolled before a back workout you will see why its so beneficial during your first set. You will feel some epic pumps in your lats and back!

1-2 minutes per side*

Foam roll (Upper Back & Lats)

Reverse Flys (banded)

Warm Up

- Hex or Trap Bar Deadlift - 1-2 warm-up sets, then 4 working sets (8,8,6,4 reps) (No Hex bar? Use Barbell or Dumbbells or Kettlebells)
- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Circuit 1 can be modified: Advanced lifter should be doing pullups, if you have access to a band to help with assisted pullups then that works also and if you cant do either of those add eccentric pullups.

How to do Eccentric pull ups:
Find a suitable pull-up bar and grip it with palms facing away (overhand grip).
Start with a jump to get into the top position of the pull-up.
Engage your shoulders and core for stability.
Slowly lower your body down towards the ground, taking about 3-5 seconds to fully extend your arms.
Optionally, use a step or assistance to support your feet during the lowering phase.
Reset and repeat for the desired number of repetitions.
Aim for 3-5 sets of 5-8 eccentric pull-ups in your workout.
Increase the lowering time or reduce assistance as you get stronger.
Combine eccentric pull-ups with other back and upper body exercises for a balanced workout.
Be consistent with your practice to build the strength required for full pull-ups.
Listen to your body and adjust the intensity to avoid overexertion or strain.

Pullups

Elbow Planks

Circuit 1

This superset is going to test your grip strength! Focus on controlled reps. This is another superset so complete both exercises then rest for 60-75 seconds.

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Circuit 2

Another Superset workout where you will complete each exercise back to back and rest and repeat. Max 60seconds rest

Reverse grip lat pull down

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Circuit 3

You made it to the final circuit for the back workout, make sure to give max effort but remember you have a core and cardio workout up next! This is another superset so rest 60 seconds after completing both exercises.

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Circuit 4

This is a 2-4 round option: Beginner 2, Intermediate 3 and advanced 4 rounds. Triple set so complete all 3 exercises then rest 30-45 seconds.

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

cable wood chops

The goal with this plank is to hit a max time*
- Start in a plank position 
- Make sure to follow the ACFT Standard 
Starting position
On the command “GET READY” hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down, no more than the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms flat on the ground forming a triangle; hips should be bent with one or both knees resting on the ground.

To maintain proper plank position, the head, shoulders, back, hips, and legs must remain in a straight-line position from head to heels throughout the event. Feet, forearms, and fists/palms must remain in contact with the floor throughout the event.

As long as the hands remain in contact with the ground, Soldiers may change hand position from the fist-pinky side down to palms down during the plank.

The Plank event is terminated if the Soldier touches the ground with any part of the body other than the feet, forearms or fists/palms, raises a foot or hand off the floor, or fails to maintain a straight-line position from head to heels.

Elbow plank

Core Circuit

W1/D3 Back Day

Ralph

W1/D5 Arm Day

W1/D4 Shoulder Domination

Very strenuous but that’s definitely needed for improvement

Donovan

W1/D2 Chest Day & Sprints

Amazing workout but I’m alittle out of shape.

Aaron

The barbell squat and kb swings in first circuit, can you add how many reps to complete per round?

W1/D3 Back Day

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