WORKOUT OF THE WEEK: Back Burnout
Looking to improve your posture and strengthen your back muscles? This back workout is a tough one but will strengthen and tone all of the muscles in your back.
Did you know that your back is made up of many different muscle groups including your Latissimus Dorsi (Lats) which runs down your whole back, your Trapezius (Traps) which forms across the top part of your back, the Erector Spinae which runs vertically down your spine and accounts for most of the strength in your lower back, and finally the smaller muscles that run across your upper back are the Rhomboids, Infraspinatus, and Teres. These muscles all serve different purposes and can be strengthened with different exercises.
Warm up with a 5-10 minute jog, bike or some cardio exercises (jumping jacks, high knees, jump rope, etc.) and be sure to include some windmills and cat/cow stretches to warm up the lower back.
Start with 10-12 reps of each exercise with a moderately heavy weight. Repeat the whole thing 2 times for a total of 3 times through. Cool down and stretch at the end.
1 - Deadlifts (remember to only hinge from the waist and keep your back flat and head up through the whole motion. Think about pushing through your heels as you come up)
2 - Bent Over Rows (maintain a flat back and stick your butt out throughout the exercise. Palms should face down)
3 - Renegade Dumbbell Rows (in plank position, do one arm at a time. If plank is too much, drop down on all fours)
4 - Pull-ups or assisted pull-ups (overhand grip)
5 - Seated cable rows (be sure to pause once you pulled all the way back and squeeze your shoulder blades together)
6 - Reverse Push-Up (using a bar on a rack, angle yourself underneath it and pull up your chest to the bar then lower back down)