WOD Wednesday “Basic Back Attack”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Bent over barbell rows supersetted with stability ball pullovers. 3 supersets, both exercises 45 sec on/ 25 sec rest. Remember to move quicky from the rows to the pullovers. Stay controlled while trying to increase the movement speed during each exercise. Also keep the feet wide on the pullovers and lower the hips as the weight is lowered behind the head. Rest long enough to catch your breath and perform:
2- Strap rows supersetted with bent over alternating dumbbell rows. 2 supersets, with the strap rows at 45 sec on and the db rows at 60 sec on. Rest for 30 sec between the 2 supersets. From a safety standpoint, don’t allow the elbows to “lock out” during either exercise. Keep one leg forward during the db rows to really make it interesting! Couple of deep breaths, then perform:
3- Single arm rubberband rows. 2 sets – Remember to keep the opposite leg forward during this exercise. 60 sec on (for both arms), 10 sec rest, 45 sec on (for both arms). Rest for 20 sec, then perform:
4- Standing dumbbell curls. 2 sets – 45 sec on, 15 sec rest, 30 sec on. Try leaning forward slightly as you attempt to increase the movement speed while the set progresses. Rest for 10 sec, then perform:
5- Barbell preacher curls on stability ball. 2 sets – 45 sec on, 20 sec rest, 30 sec on.
**Reminder on these bicep exercises: Do not lock the elbows, and don’t bring the weights all the way up. Have fun with this one!!**
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
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