Wednesday - Back, Abs

Begin by placing a barbell on the floor or a rack. Stand with feet shoulder-width apart, bend at the hips and knees slightly, keeping your back flat and core engaged. Grasp the barbell with one hand, palm facing inward. Keep your torso stable and row the barbell upward toward your lower chest or upper abdomen, squeezing your back muscles. Lower the barbell back to the starting position in a controlled manner. Maintain proper posture throughout, avoiding twisting or rounding the back. Switch sides and repeat. Focus on controlled movement and proper form to target the back muscles effectively.

Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.

The 'Deadlift and Shrug' is a two-part exercise combining a conventional deadlift with a shoulder shrug. To perform the deadlift, stand with feet hip-width apart, grip the barbell with hands just outside the knees, keep the back flat, chest up, and core engaged. Drive through the heels to lift the bar by extending the hips and knees, then stand upright. As you reach the top, perform a shrug by elevating the shoulders as high as possible, squeezing the traps, then lower the shoulders back down. This exercise emphasizes posterior chain development and trap engagement. Maintain proper form throughout: keep the bar close to the body during the deadlift, avoid rounding the back, and perform the shrug with controlled movement to prevent injury.

Begin by gripping the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart. Hang with arms fully extended and core engaged. Pull yourself upward by squeezing your back and biceps, leading with your chest and aiming to bring your chin above the bar. Keep your body straight and avoid swinging or using momentum. Lower yourself slowly back to the starting position with control. If needed, use an assisted chin-up machine or resistance bands to reduce the load, maintaining proper form throughout.

To perform a leg raise, lie flat on your back on a mat with your legs extended straight out. Place your arms at your sides or under your glutes for support. Engage your core and, keeping your legs straight, lift them towards the ceiling until your body forms an L-shape. Slowly lower your legs back down to just above the ground without touching it, then lift them back up. Ensure to keep your lower back pressed into the mat throughout the movement to avoid strain. Breathe out as you lift your legs and inhale as you lower them.

To perform an incline sit-up, lie on an inclined bench with your feet secured under the foot pads or hooks. Place your hands behind your head or crossed over your chest. Engage your core muscles and lift your upper torso towards your knees by flexing at the hips and engaging the abdominal muscles. Keep your lower back in contact with the bench throughout the movement. Lower your torso back down in a controlled manner to the starting position. Maintain proper form by avoiding pulling on your neck and using your core strength to lift.