Backside Workout

March 24, 2015

Today you will be working on all things related to your backside (back, glutes, hamstrings, and calves).  ENJOY!

 

Backside work

 

Incline back flies SUPERSET with stiff leg deadlifts (1 leg at a time) 3 x 15 

 

TRI SET:  Seated row/ straight arm pull down/ bridges on bench or stability ball 3x20

 

Bent over row SUPERSET with Goblet Squats  3x15

 

Lat pull down SUPERSET with hyper ball extensions 3x15

(Hyper ball extensions:  Set up a bench to an incline.  Lean your torso over the bench with a stablity ball squeezed between your feet.  Keep the legs straight and lift the legs up really squeezing your glutes at the top)

 

Reverse grip lat pulls SUPERSET with hip thrusters 3 x15

 

Assisted Pull ups SUPERSET with Glute press on assisted pull up machine 3x15

(Glute press:  Place foot in the center of the pad or bar on the pull up machine.  Hold onto the handles and press the leg straight down.  Bring the knee back up to starting position and repeat.)

 

Leg press SUPERSET with calf raises 3x25 

 

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