- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging

Bent over barbell row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell 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

KB swings

SWINGS & ROWS

- As heavy as you can without compromising form
- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

LAT’S & ROWS

- Banded or use an assisted machine if you have access to one
- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

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

Dumbbell hammer curls

PULL-UPS & HAMMERS

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

Reverse incline dumbbell high/wide row

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up w/ Pad

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- From your side
- Hand behind your head
- Extend your free arm out in front lift your shoulder off the ground using your free arm to push off of 
- Knee to elbow then repeat

Side facing crunches

BUTTERFLIES & PLANKS

PUSH BACK
Back Bi’s & Core

Denise Aguiar

BABY GOT BACK
Lat’s Dead’s & Curls

John

Another Great workout, thank you 💪😉

TODAY WAS A GOOD DAY 
Back Bi’s & Core

BACK ATTACK
Lat focused Lower Back & Core

BACK AT IT AGAIN
Back Bi’s & Core

IT’S A DOOZY
Shoulders Chest & Core

Dany

JUST ADD WATER
Chest Delts & Core

Challenging 
Started with the bar then 10lbs last two sets

PUSH BACK Back Bi’s & Core

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