Name: Playbook - Nina Marie - Back Strength & Conditioning
Uploaded: 2024-04-24T20:08:04.122Z
Duration: 60 min
Description: Back Strength & Conditioning

Angie

Some days all I want to do is target one single muscle group and mix in some cardio.
This was a fun one for the back! And got some conditioning in as well!
Which I needed some movement for my legs because they are feeling it from yesterdays leg workout!!


“Just so, I tell you, there will be more joy in heaven over one sinner who repents than over ninety-nine righteous persons who need no repentance.” - Luke 15:7

As the reps decrease, try to increase the weight. Then as the reps increase, decrease your weight

Barbell Bent over Row

Running

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Bench Mountain Climber

Superset

Pull Up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Circuit 1

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Back Strength & Conditioning

Community

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