April 5 – Back


Sorry about the lack of posts lately. My computer died so access for posting was limited. I will be trying to catch up on the workouts that got missed, so here is the first of likely a few updates.

Group 1 – Repeat 3 times
Dumbell Push Press: 20 lbs (each hand) for 12 reps – note: focus on straight form,using the legs to provide some of the power, and keeping the core strong.
Jumping Pull-Up with Burpee: 12 reps – note: avoid swinging to get yourself up. The jump should be straight, and as minimal as you need to complete the pull up (if possible). Try to control coming down so you’re not just dropping down. You don’t have to go slow coming down, but you want to be controlling it. I try to aim for a steady 3-5 count when lowering myself down.
Rope Whip: 30 seconds – note: if for any reason you can’t do both ropes, grasp one rope length with both hands. You want to be sure to focus on contracting the abs, supporting the lower back (no hunching) and keep your breathing steady. Adjust the speed to your level, but the goal should be to get the waves to reach the end of the rope.

Group 2 – Repeat 3 times
Side Plank Twist (#12 in the video is the closest I could find for what I want): 8 lbs for 20 reps (10 each side) – note: the form from the shoulders down in the video is good, but the differences from the video are: you are on your palms and starting in a normal plank position with 1 dumbell between your hands, you alternate twists (reference #12 in the video for body form) while lifting the dumbell with a straight arm all the way to 180 degrees. Controlling it while you lower it to the ground, once you’re back in starting plank position, you take the weight with your other hand and repeat on that side. Key points to focus on: keeping the abs contracted, arms straight, and hips down. There is usually a tendency to shift or lift your hips when you rotate or switch arms. Try to keep control of your body to prevent this.
Lateral Raise: 8 lbs for 12 reps – note: keep the shoulders down and back as well as the abs contracted. Avoid swinging the arms and try to start from the sides along your thigh, not in front. Starting in front allows you more momentum which decreases the amount of work your shoulders are doing.
External Rotation: 2 lbs for 12 reps – note: you should feel this in the back around your shoulder blade. Start really light since even if you don’t feel it in the first couple, you will feel it by the end if you’re doing it correctly. The whole body should remain still with only the forearm turning. You want to keep the wrist straight and the elbow stationary.

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