Video 480 | Back Builder (30 minutes) with Lauren Eirk
7 Day Fitness Plan
•
01-Nov-2023
The goal of this workout is hypertrophy/growth of the muscles of the back. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the spinal erectors and rear shoulder muscles both as movers in three separate sections.
Section one is all dumbbells. Exercises include variations of bent over rows, single arm rows, and pullovers.
Section two is all Therabands, with seated rows, standing pulldowns, bent over rows, and pull-aparts.
Section three is bodyweight training with prone trunk extensions, kneeling and prone contralateral limb quadruped, superman, and Pilates swimming.
The combination of these exercises allow for sufficient recovery to challenge back muscles and move with a consistent pace. You will need a Yoga block for a few ot the exercises for joint support.
Purchase the equipment used in this video from Amazon:
Theraband: https://amzn.to/3c2lfOq
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Block: https://amzn.to/3ewJAJK
Yoga Mat: https://amzn.to/2ZDSMrH
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