Your OMG Back Workout – Sculpt It Perfect & Strong

 

Your OMG Back Workout – Sculpt It Perfect & Strong

 

 

Your 12 Week Back Program

*this program will also help sculpt your abs and keep your glutes active

WarmUp:

  • Do a light 5 minute treadmill job, walk or run
  • If you have no Treadmill, run in place for 2 straight minutes
  • 1min – each side rotate the arms outward, getting the straight arm as far as possible
  • 1 min – shoulder and back mobility as shown, if you do not have Indian clubs

THE Back WORKOUT for the next 12 weeks

  • For the first 4 weeks do this as a circuit
  • For the next four weeks, do this in sets of 4 sets each exercise before moving to the next one
  • For the next 4 weeks do a 5×5 sets, lifting as heavy as you can for 5 reps, and if there is no lifting, spending more time under tension

THE MOVES

  • Pull Ups or Flex Arm Hang or Negative Pull Ups (read details here) – to max, even if you can only do one
  • Bent Over Rows (double kettlebells and/or dumbbells)
  • Single or Double Arm HighPulls
  • Gun Slinger to Monkey to a Row
  • Leopard Crawls to Leopard Holds to 3 Leopard PushUps (modify on knees)
  • Downward Dog Hold 20/40/60 secs
  • Inverted Rows (use a suspension devise or a belt) – skip if you don’t have one
  • ADVANCED – add a Renegade Row (work up to this)

NEED THIS TO BE A TOTAL BODY WORKOUT?

  • Pull Ups or Flex Arm Hang or Negative Pull Ups (read details here) – to max, even if you can only do one
  • ROTATE IN: Loaded squats
  • Bent Over Rows (double kettlebells and/or dumbbells)
  • ROTATE IN: Walking lunges 1 min
  • Single or Double Arm HighPulls
  • ROTATE IN: Kettlebell/ dumbell/ barbell deadlifts
  • Gun Slinger to Monkey to a Row
  • ROTATE IN: 1 min bridge hold for glutes
  • Leopard Crawls to Leopard Holds to 3 Leopard PushUps (modify on knees)
  • ROTATE IN: 30/45/60 second plank holds
  • Downward Dog Hold 20/40/60 secs
  • ROATE IN: kettlebell swings
  • Inverted Rows (use a suspension devise or a belt) – skip if you don’t have one
  • ROTATE IN: 15/20/30 second gymnastics hallow
  • ADVANCED – add a Renegade Row (work up to this)

 

What’s The Story With Your Back

You can’t always flaunt your toned legs, emphasize great glutes, or bare a firm midsection. However, the arms are one area of the body that can be shown off in almost every season and every outfit. The back is another area of the body that can showcase all of the hard work and dedication you have placed into your training regimen. If we look at your upper body, strong and defined arms and a great back, chest, and shoulders can make your waist look slimmer, as well as help you function more efficiently in your daily chores and your recreational sport activities. It’s not just athletes who need upper body strength to throw, catch, punch, push, or pull; everyone can benefit from spend most of the day strength, including women who carry their kids, walk their dogs, carry groceries, and even move their own furniture (just to give a few examples). In reality, everyone could benefit from a stronger upper body.

Our sedentary lifestyles in which we spend most of the day sitting don’t just create issues in the lower part of the body. Poor posture can affect the length tension relationships in your back, causing neck and back pain, headaches, a forward neck tilt, and collapsed shoulders. Not only is this bad aesthetically, but it can also cause weaknesses that create pain and major imbalances, which can lead to shoulder, neck, and back injuries during times we are active. It is for all of these reasons that the upper body should be strengthened evenly, incorporating vertical and horizontal pushing and pulling motions, as well as spine activation and postural corrective exercises.

Basically, your upper body is not just a bicep or a tricep. You have major muscles that are itching to get activated! It’s important for you to understand that the health of your body depends on activating them evenly and equally in a variety of movements.

Another major reason to strengthen the arms? Your shoulder has the greatest range of motion in the entire body; therefore, if the upper body is weak, your shoulder is far more susceptible to injury (both overuse and acute injury). It is for this reason that you should have a balanced and healthy strength training routine that includes every area of the body.

Join The Community

50,000 Instagram
Followers
120,000 Home Fitness
Community
15,000 Fitness Studio
Community
128 KBIA Certified
Instructors Worldwide

Newsletter Sign Up

You’ll receive your Free Fitness Assessment ebook, A Total Body BURN 300 Routine & More!