TGIF… Start your weekend right with a killer back attack workout with a mix of glutes. This should be a workout that lasts no more than 45-60 minutes if the rest sequence is followed as listed below!
**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.
**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds. Always keep the tempo of the exercise the same ‘1-2-3’ as you start and ‘1-2-3’ as you end.
Tabata Warm-up: Jumping Air Squats (30 seconds on, 30 seconds off x 3 rounds)
Exercise #1 and #2 – Superset: Dumbbell Single Arm Rows – 4 sets (15/12/10/8), and Stability Ball Frog Kicks – 4 sets (15/12/10/8)
Exercise #3: Parallel Grip Lat Pull Downs – 4 sets (15/12/10/8)
Exercise #4: Seated Machine Rear Delt Flyes – 4 sets (15/12/10/8)
Exercise #5: Standing Cable Rope Pull Aparts – 4 sets (15/12/10/8)
(Methodology: Attach a rope connector to a cable machine at the highest point then step back about 4 steps into a squat form and lean forward. Pull the rope apart from the top while keeping your elbows up and bring arms to your sides allowing for a squeeze in your lats then return to the starting position.)
Exercise #6: Barbell Good Mornings – 4 sets (15/12/10/8)
(Methodology: Stand shoulder width with a slight bend at the knees and have barbell atop shoulders. Lean forward toward the ground until you feel a pull at the hamstrings then return to the initial starting position and continue.)
xxx – Sarah