
Aubrie's Back and Abs Workout July 27
See today's insta story for video examples!
Warm up on rower: entire song of Calvin Harris' "Feels" get pumped!!
(Stretch of course too)
Superset 5x10:
Single arm seated cable rows (10 each arm)
Wide grip standing lat pull down (don't use arms! Focus on LATS!)
Superset 4x10:
Narrow grip standing lat pull down
Seated cable rows (SQUEEZE!)
Superset 3x10 (heavy):
Seated lat pull down
Bent over row with ez bar (underhand, bring to belly button)
Rope behind head pull downs
Superset 3x12 on smith machine:
Bent over wide grip overhand row
Bent over narrow grip underhand row
5 rounds as fast as possible:
5 power cleans from ground (95#)
10 frogger abs or v-sits (10# ball, see insta story for video example)
Superset 3x15:
Seated lat pull down machine light
Leg raises on parallel bars
Abs:
3x15 ab machine
2x50 Russian twists (speed!)
2x75 ankle grabbers (speed!)
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