If You Want a Stronger Back
“Most people lack posterior chain strength, but it’s an important component in everything we do,” says Guy. This functional workout will balance out your body strength, but it’s also cosmetic. It creates a broader, stronger back and will lift and tighten weak, sagging glutes. Repeat the circuit three times.
- 10 pull-ups
- 10 jump lunges on each side
- 10 standing cable rows
- 20 prone swimmers kicks
- 10 kettlebell bent-over rows on each side
- 20 kettlebell overhead arm swings
- 5 incline dumbbell Y-T-A combos
- 10 chin-ups
- Rest 2 minutes
Prone Swimmers Kicks: Lie facedown on floor with legs extended behind you, arms extended overhead. Lift opposite arm and leg straight up, then lower. Immediately switch sides and repeat, as if swimming.
Kettlebell Overhead Arm Swings: Stand with feet slightly wider than shoulder width, toes slightly outward, and hang the kettlebell between your legs. Bend at the hips to push your butt backward while the kettlebell hangs loose in front. Snap hips forward. Don’t pull up the bell with your arms; stand up explosively and let it fly up on its own. On the backswing, let arms come flat against your torso with the bell between your legs.
Incline Dumbbell Y-T-A Combo: Laying chest-down on an incline bench, hold light dumbbells in each hand. Keeping your arms straight, bring the dumbbells up and out diagonally to form a Y with your body. Lower the weight then bring them up and straight to the side to make a T. Lower, and then bring them back diagonally and up to create an A. That’s one rep.
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