Help keep your group healthy and happy!
6
-
minutes warming up
30
-
35
minutes working out
BACK ATTACK. GUARANTEED TO MAKE YOU WALK SIDEWAYS THROUGH DOORWAYS WHETHER YOU REALLY NEED TO OR NOT. BENT OVER ROWS, REMEMBER TO STAY BACK STRAIGHT, KNEES SOFT AND STAY SHOULDERS OVER KNEES. PEOPLE HAVE THE TENDENCY TO START STANDING MORE UPRIGHT WHICH WILL PUT THE EMPHASIS IN THE UPPER BACK/SHOULDERS AND WE WANT THIS IN THE LATS. THINK ABOUT PULLING INTO THE WAISTBAND. SUPINE ROWS, TURN THOSE PALMS UP AND ALTERNATE SO YO CAN ALSO SEE YOUR BICEPS. PULLUPS OF COURSE SCALE AS NEEDED. SINGLE ARM DB ROW, PULL TO WAISTBAND. PLANK PASS THROUGHS AND RENEGADE ROWS ARE AS MUCH OF A TRUNK STABILITY EXERCISE AS A BACK EXERCISE. GO LIGHTER TO STAY STABLE.
Do this workout live with an attentive and entertaining coach!
MAJOR LIFT:
Bent Over Rows
2 sets of 15 - light weight
4 sets of 10 - heavy weight
1 set max reps - medium weight OR 70% of your heavy weight
GIRTH DIFFERENTIAL:
DB Supine Alternating Bent Over Row
3 sets of 12
OR if you have a pull-up bar
Pull-ups
3 sets of 12
—
7 Rounds
30 seconds of Plank Dranks
30 seconds rest
30 seconds of Renegade Rows
30 seconds rest
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
7 Rounds
30 seconds of Plank hold
30 seconds rest
30 seconds of Shoulder Taps
30 seconds rest
30 seconds of Supermans
30 seconds rest
30 seconds of Prone Snow Angels
30 seconds rest
Have a question? Chat with your coach.
✅ Weight for Bent Over Rows
✅ Weight for Plank Drags and Renegade Rows
1-min of each:
Goblet Sumo Squat
Seated Good Mornings
Bent Over Rows
2x
6
-
minutes warming up
30
-
35
minutes working out
BACK ATTACK. GUARANTEED TO MAKE YOU WALK SIDEWAYS THROUGH DOORWAYS WHETHER YOU REALLY NEED TO OR NOT. BENT OVER ROWS, REMEMBER TO STAY BACK STRAIGHT, KNEES SOFT AND STAY SHOULDERS OVER KNEES. PEOPLE HAVE THE TENDENCY TO START STANDING MORE UPRIGHT WHICH WILL PUT THE EMPHASIS IN THE UPPER BACK/SHOULDERS AND WE WANT THIS IN THE LATS. THINK ABOUT PULLING INTO THE WAISTBAND. SUPINE ROWS, TURN THOSE PALMS UP AND ALTERNATE SO YO CAN ALSO SEE YOUR BICEPS. PULLUPS OF COURSE SCALE AS NEEDED. SINGLE ARM DB ROW, PULL TO WAISTBAND. PLANK PASS THROUGHS AND RENEGADE ROWS ARE AS MUCH OF A TRUNK STABILITY EXERCISE AS A BACK EXERCISE. GO LIGHTER TO STAY STABLE.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
.png)
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pulling Movements
Core + Pulling Movements
Pulling + Core Movements
