Back 2 Back II

Updated: Jun 16, 2020

Warm-up:

30 Jumping Jacks

Alt Arm/Leg Raises

30 Squats

Down Dog to Runner's Lunge

Lunge Twists

Resistance Band Chest/Shoulder Stretches

Then complete each section separately. Sections may be completed in any order. If you have been with The Community Fit less than 1 month, please focus on your form and use a lighter weight. Please be careful as we progress.

Back Section I

Complete the superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.

6-8 AHAP Back Squats @ Home Option

Burn-out set of Air Squats

Rest

Back Section II

Complete each superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.

6-8 AHAP (As Heavy as Safely Possible) DB Bent Rows

Burn-out set of Resistance Band Lat Pulls @ Home Option

Rest

Cool Down:

Scorpion Stretch

Lower Back and Piriformis Stretches

QL Stretch

Post weights used and # of reps for each burnout set to comments

The aftermath of yesterday's workout



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