Wednesday - Back, Abs

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.

The D.Y. Hammer Row is a variation of the bent-over row performed with a neutral grip, often using dumbbells or specialized handles to mimic a hammer grip. To perform, stand with feet shoulder-width apart, hinge at the hips keeping your back flat, and hold the weights with a neutral grip (palms facing each other). Keep your elbows close to your body and pull the weights towards your torso, squeezing the back muscles. Lower the weights in a controlled manner and repeat. Maintain a slight bend in the knees, keep your core engaged, and avoid using momentum to lift the weights. Keep your neck aligned with your spine throughout the movement.

Stand facing a cable station with the pulley set above head height. Grasp the handle with an overhand grip, arms fully extended and slightly in front of your body. Keep your arms straight throughout the movement. Pull the handle downward and forward, squeezing your lats and chest muscles as you bring your hands to your thighs or hips. Pause briefly at the bottom, then slowly return to the starting position with control, maintaining tension in your lats. Keep your core engaged and avoid using your arms to lift; focus on the shoulder and back muscles doing the work.

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

To perform barbell hyperextensions, lie face down on a hyperextension bench or a flat surface with a barbell positioned behind your legs. Grip the barbell with both hands, keeping your arms extended. Engage your core and glutes, then lift your torso upward by extending your lower back, raising your chest off the bench while keeping your legs stationary. Avoid hyperextending or arching excessively at the neck. Lower your torso back to the starting position in a controlled manner. Maintain a neutral spine throughout the movement, and focus on squeezing your lower back muscles at the top of the movement.

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.