Week 4 - Day 3: Back Day




Your Choice
Minimum 2 miles

  • Wide grip pulldowns x Underhand stretchers- Complete 10 wide grip lat pull downs immediately followed by 10 underhand stretchers. 4 sets of each.
  • Single arm cable row x Close grip underhand row - Attach a single handle to your seated cable row. Press your elbow back and squeeze your lat. Complete 12 reps on each side then hold the handle with both hands and complete 12 more rows. 4 sets of each.
  • Cable cross pull x Cable holds- Set the cables to the highest setting and don’t attach any handles. Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of each.
  • Together rows x Hyperextensions - Bring two dumbbells over to the hyperextension machine. Get in position, grab your dumbbells and complete 10 wide rows, drop the weight and complete 10 hyperextensions. 4 sets of each.


Complete as a circuit. Rest after each completed round, not between exercises!      3 total rounds

  • Weighted leg raises- 10 reps
  • Weighted scissor kicks- 10 L side, 10 R side
  • Laying Up & Overs - 4 sets of 5
    Sets 1&3 w/ knees bent;
    2&4 straight legs