Sign In
Menu
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
Scapular Mobility
1
Level: 1
8
W extension
1
Level: 1
8
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Golf
1
Level: 2
6
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Round 2
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Scapular Mobility
1
Level: 1
8
W extension
1
Level: 1
8
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Golf
1
Level: 2
6
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Round 3
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Scapular Mobility
1
Level: 1
8
W extension
1
Level: 1
8
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Golf
1
Level: 2
6
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

Start training