Wednesday - Back, Abs

Single-arm barbell row using landmine setup, standing perpendicular.

Row the cable toward your torso to target your middle back muscles.

To perform banded pullovers, attach a resistance band to a sturdy anchor at a low point. Lie on a flat bench with your head near the anchor point, holding the band with both hands extended above your chest. Keep your arms slightly bent and pull the band over your head in an arc motion, engaging your lats and chest. Control the movement as you return to the starting position, maintaining tension in the band throughout. Keep your core engaged and avoid using momentum to ensure proper muscle activation.

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.

To perform banded hyperextensions, lie face down on a hyperextension bench or a stability ball with a resistance band secured around your hips and anchored to a stable point behind you. Keep your body in a straight line from head to heels. Engage your core and glutes, then slowly lift your upper body by extending your lower back, raising your torso upward while keeping your legs stationary. Pause briefly at the top, then lower your torso back to the starting position in a controlled manner. Maintain a neutral neck position and avoid overextending to prevent strain. Focus on squeezing the lower back muscles during the movement.

To perform leg raises, lie flat on your back on a mat with your legs extended straight out. Keep your arms at your sides or place them under your glutes for support. Engage your core and slowly lift your legs towards the ceiling, keeping them straight. Raise your legs until they are perpendicular to the floor, then slowly lower them back down without letting them touch the ground. Repeat for the desired number of repetitions, maintaining control throughout the movement to engage the abdominal muscles effectively.

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.