Baby got back!

Simple format: shoulder and back strength with a tasty little AMRAP conditioning finisher.

Warm Up

3 sets

10 Upright row with 1 – 2kg plate

10 Bent over lateral raise with 1 – 2kg plate

10 Frontal raise with 1 – 2kg plate

 Activation

2 sets

20 – 30 sec hollow hold

20 – 30 sec superman hold

10 Power band shoulder press

Strength A

3 sets

10 Pull up (scale: Ring Row)

10 Push up – slow & controlled

Strength B

5 sets

8 Shoulder press: DB full arm extension 

4 Renegade Row (scale DB Supine Row, no push up)

Conditioning

8 min AMRAP

10 Squat: Goblet/DB squat

20 Russian Twist: KB/DB twist

30 Mountain Climbers

Core

2 sets

1 min Plank: Prone position (scale: build to 1 min)

20 Bicycle crunches – slow and controlled

20 Alternating leg extension – slow

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