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Back Attack

Pull through this tough workout with Coach AJ and challenge all of your muscles on the backside! When performing this workout, you'll primarily target the back and shoulder muscles, such as the latissimus dorsi, trapezius, rhomboids and rear deltoids. However, the biceps and core also play a significant role in pulling your body. Plus a little hamstrings & glute work!


1. Barbell Bent Over Row 4 sets x 12 reps

Form Tip: Hinge at your hips, relaxing your scapula to stretch you lat, pull towards your belly button and try to squeeze your lats together by pulling your elbows together


2. Barbell Deadlift 4 sets x 10 reps

Form Tip: A straight spine is the focus, hinge at your hips and attempt to feel a hamstring stretch in your descent. Keep the bar touching your legs through the whole motion, on the way up; push your heels through the ground and when the barbell is over your legs, bring your hips through in a controlled hip thrust motion. Finish with a proud chest and your shoulder blades tight together.


3. Bird Dog Row 3 sets x 15 reps/side

Form Tip: This is an excellent balance exercise. Try to squeeze your core to help stabilize your body, you want a straight line from your heel in the air to the back of your head and perform a single arm row, letting the dumbbell down to stretch the lat and then pulling towards your same side hip while keeping your elbow close to your body.


4. Dumbbell Pullover 3 sets x 15 reps

Form Tip: With your traps on the bench, trying to keep your core engaged and your arms the same slight bend throughout the movement. Bring the dumbbell overhead to stretch your lats then return the weight high over your face.


5. Cable High Row & Reverse Fly Superset 3 sets x 15 reps/each motion

Form Tip: Working the upper part of your back in this combo set, row high with your palms facing down, come back to start, and then reverse fly with your palms facing in.


6. Assisted Pullups 3 sets x AMRAP

Form Tip: Shown in a neutral grip, bring your body to a straight position without locking your elbows, keep your chest proud while retracting your shoulder blades and try to bring your chest towards the bar.


7. TRX Inverted Row 3 sets x 15 reps

Form Tip: The closer to horizontal your body is; the more difficult this motion is. Keep your elbows close to your body, lengthen your arms to stretch your lats and pull your hands to the outside of your chest, keeping your chest proud as you pull so you can feel the squeeze in your back better.


8. Rower 800 meters

Form Tip: It isn’t about how many pulls you can do, it’s about the length and power of the pull. Reach your hands as close to your feet as you can while keeping as straight of back as possible and with one solid motion push your feet into the rower and pull your upper body back and bring the handle towards your belly button.


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