Gym Time Back & Core

Gym Time Back & Core

Combine 2-3 circuits for a more complete, body part specific workout AND/OR incorporate circuits from different "buckets" to create your own Gym Time Stoked Stack.

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Gym Time Back & Core
  • Back & Core/Abs (A)

    Focus: Back & Core/Abs
    Equipment: Cable Set-Up with straight bar attachment, Physio Ball

    1. Lat Pulldown - 12-15 reps
    2. Physio Ball Roll-Outs - 12 reps
    3. Physio Ball Sit-Ups - 12 full reps, 8 pulses, 5 full reps

    Perform entire circuit 3 times

  • Back & Core/Abs (B)

    Focus: Back & Core/Abs
    Equipment: Cable Set-Up - seated row

    1. Seated Row - 12-15 reps
    2. Incline Push-Ups w/Knee Drive - 12 reps (6 each knee, alternating)
    3. V-Sits - 12-15 reps followed by 10 second hollow hold

    Perform entire circuit 3 times

  • Back & Core/Abs (C)

    Focus: Back & Core/Abs
    Equipment: TRX & one set of (heavy) dumbbells

    1. TRX Rows - 12-15 reps
    2. Renegade Rows/Down Dog taps - 8 reps (ES alternating), THEN straight rows - 4 reps (ES alternating)
    3. Dead Bug - 10 reps (ES alternating) THEN Table Top Resistance Hold - 15 seconds

    Perform entir...

  • Back & Core (D)

    Focus - Back & Core (with a touch of lower body)
    Equipment - Cable Set-up with handle attachment

    *perform moves 1&2 L side focus, then moves 1&2 R side focus
    1. Standing Single Arm Row - 12 reps
    2. Anti Rotation “stir the pot” Paloff Press Variation - 12 reps
    3. SL Bodyweight Deadlift - 12 rep...