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24
Workout

Strengthening the back (advanced level)

~1 h.
~720 kcal
⁉️ Comments

“Strengthening the back (advanced level)” is an intensive training program designed for an advanced level of strengthening and maintaining the health of the back. The program includes complex exercises aimed at the maximum development of strength and stability in the back. It covers various muscle groups, including the upper, middle and lower parts of the back, as well as the buttocks and the case. Training sessions include high -intensity and functional exercises designed to strengthen muscles and improve the overall back structure. The program is designed for those who have training experience and want to take their back strengthening to a new level. Join the program "Strengthening the back (advanced level)" to move forward in strengthening and maintaining your back at the highest level.

Main exercises
Round 1
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Round 2
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Round 3
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

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