Upper Back and Stability

(Week 7, Starter Powerlift Progression)
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Day Overview

This session emphasizes upper back, grip, and core stability to support heavy lifts and prevent injury. Focus on controlled, high-quality reps with moderate volume, supporting overall strength and stability.

Exercises

  • • T-Bar Row

    Using a T-Bar row machine or a barbell setup, pull the weight towards your body to target the back.

    Prescribed Sets:

    Perform 3 sets of 6 reps at moderate to heavy load with an RPE of 8. Focus on squeezing the back muscles and maintaining proper form.

    Working Sets:

    3

  • • Assisted Pull-Ups

    Assisted Pull-Ups involve using an assistance machine, resistance bands, or a partner to reduce the amount of body weight lifted during the pull-up movement. To perform, grip the pull-up bar with palms facing away, hands shoulder-width apart. Engage your core and pull yourself upward by driving your elbows down and back, aiming to bring your chin above the bar. Keep your shoulders down and back, avoiding shrugging. Lower yourself slowly back to the starting position with control. Use the assistance to support your body weight, gradually reducing assistance as strength improves. Maintain a neutral neck position and avoid swinging or using momentum to complete the movement.

    Prescribed Sets:

    Perform 3 sets of 6 reps, focusing on full range and controlled movement to strengthen lats and upper back.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12 reps to improve shoulder stability and posture, supporting bench and overhead work.

    Working Sets:

    3

  • • Hanging Leg Raises

    To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

    Prescribed Sets:

    Perform 3 sets of 10 reps to strengthen core and improve stability during heavy lifts.

    Working Sets:

    3

  • • Farmer's Walk

    Hold heavy dumbbells or farmer's walk handles at sides, walk for distance or time.

    Prescribed Sets:

    Perform 2 walks of 30 meters with heavy weights to enhance grip and core stability.

    Working Sets:

    2

  • • Jump Rope

    Skipping rope for cardiovascular fitness and coordination.

    Prescribed Sets:

    Perform 1 minute for conditioning and fast-twitch recruitment.

    Working Sets:

    1

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