Intermediate Upper Back and Core Strength
A focused session prioritizing posterior chain development through deadlifts and rowing, balanced with targeted core stability work.
Warmup
(2)Cat-Cow Stretch
Start on hands and knees, alternating between arching your back towards the ceiling and dropping your belly towards the floor.
Bird-Dog
On all fours, simultaneously extend the opposite arm and leg while keeping the core tight and hips level.
Main Workout
(7)Conventional Barbell Deadlift
Stand with feet hip-width apart, grip the bar just outside your legs, keep a flat back, and lift by extending your hips and knees.
Bent Over Barbell Row
Hinge at the hips with a flat back, pull the barbell towards your lower ribs while keeping elbows tucked.
Light Barbell Bench Press
Lying on a bench, lower the bar to your chest and press up, using a lighter weight as requested for better control.
Cable Face Pull
Pull the rope attachment towards your forehead, pulling the ends apart and squeezing your shoulder blades together.
Seated Cable Row
Sit with feet on the platform, pull the handle towards your waist while maintaining an upright torso and squeezing your back.
Plank
Hold a push-up position on your forearms, keeping your body in a straight line and engaging your core.
Hanging Leg Raises
Hang from a pull-up bar and lift your legs to a 90-degree angle using your lower abdominals without swinging.
Cooldown
(2)Child's Pose
Kneel on the floor, sit back on your heels, and reach your arms forward on the ground to stretch the back.
Cobra Stretch
Lie face down and press your upper body up with your hands, stretching the abdominal muscles.