Monday - Back

Sit at a lat pulldown machine and grasp the handle with one hand using a supinated grip (palm facing towards you). Keep your torso upright and engage your core. Pull the handle down towards your chest by bending your elbow, focusing on squeezing your back muscles. Keep your shoulder down and avoid using momentum. Slowly return the handle to the starting position with control, maintaining tension in the back muscles. Switch arms and repeat. Maintain a steady, controlled movement throughout to ensure proper muscle engagement and avoid injury.

Rack pulls are a variation of the deadlift performed with the barbell set on safety racks or blocks, typically at knee height or slightly below. To perform, position the barbell on the rack at the desired height, stand with feet hip-width apart, grip the bar with hands just outside the legs, keep the chest up, back flat, and core engaged. Initiate the lift by driving through the heels, extending the hips and knees to stand up tall, then lower the bar back to the rack with control. Maintain proper form throughout by keeping the back straight and avoiding rounding the shoulders. This exercise emphasizes the lockout phase of the deadlift and targets the posterior chain with reduced range of motion.

The Supported Chest Row is a variation of the bent-over row performed with support to reduce lower back strain. To perform, set up a bench or support surface at an incline or flat position. Lie face down or sit with chest supported against the bench, holding a barbell or dumbbells with an overhand grip. Keep your arms extended and then pull the weight towards your lower chest or upper abdomen, squeezing your back muscles. Lower the weight in a controlled manner and repeat. Maintain a neutral spine, avoid shrugging shoulders, and keep movements controlled to maximize engagement of the back muscles and prevent injury.

Sit down and pull the bar down towards your chest to work your lats and upper back.

To perform a dead hang, start by standing beneath a chin-up bar. Reach up and grasp the bar with both hands, using an overhand grip (palms facing away) or underhand grip (palms facing you). Your hands should be slightly wider than shoulder-width apart. Jump or step up to grab the bar, allowing your body to hang freely. Keep your arms fully extended, engage your shoulders by slightly pulling them down away from your ears, and maintain a straight body line. Avoid swinging or using momentum; focus on hanging still. Hold this position for the desired duration, breathing steadily throughout.

Lie on a decline bench with your arms gripping the sides for support. Keep your legs straight and together, then lift them upward by engaging your lower abdominal muscles, raising your legs toward the ceiling. Lower your legs slowly back to the starting position without letting them touch the bench, maintaining control throughout. Keep your core engaged and avoid swinging or using momentum. Focus on a slow, controlled movement to maximize abdominal activation.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.