Back 2 Back II

Warm-up:

1:00 Stability Ball Plank

20 Stability Ball Y-T-Cobras

10 Stability Ball Alt Arm & Leg Raises (R+L=1)

Down Dog to Runner's Lunge & Twist

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. Also, do NOT complete burn-out sets, instead complete 30 seconds of repetitions of air squats and lat pull downs. Please be careful as we progress.

Back Section I

Complete 3 sets of 3-5 reps of warm up Back Squats before attempting AHAP weight. (As Heavy As Safely Possible)

Complete the superset 3 times

6-8 AHAP Back Squats @ Home Option

Burn-out set of Air Squats

Rest 3-5 minutes between each superset

Back Section II

Complete 3 sets of 3-5 reps of warm up Bent Rows before attempting AHAP weight. (As Heavy As Safely Possible)

Complete each superset 3 times

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

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

Rest 3-5 minutes between each superset

Cool Down:

Scorpion Stretch

Lower Back and Piriformis Stretches

QL Stretch

Child's Pose

Daily Challenge: Post thoughts to the white board or the website


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