Back & Core/Abs (B)
Gym Time Back & Core
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3m 16s
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
Up Next in Gym Time Back & Core
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Back & Core/Abs (C)
Focus: Back & Core/Abs
Equipment: TRX & one set of (heavy) dumbbells1. 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 secondsPerfo...
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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 Deadl... -
Back & Core/Abs (E)
Focus: Back & Abs with a touch of chest
Equipment: Bench & one (heavy) dumbbell
1. Dumbbell Lat Row - 12-15 reps ES
2. Incline Push-Ups - 10-12 reps
3. Basic Abdominal Crunches - 5-10 reps followed by 10 pulses, one full sit-up to transition to Move 4
4. V-Sits - 10 repsPerform entire ...
