I know, I know! It’s been awhile hasn’t it? You want to know where the workouts have been. My internet giving me issues (again!) this morning certainly didn’t help. I have good news, though. Move It Monday is back in action today with a brand new workout for you.
Since we’re “back” in action…I thought it only fitting that I prepare a little back and backside workout for you. We’ll hit it all with four different superset groups of exercises.
- Glutes and Hamstrings
- Rear Delts
- Lower Back
We’re not missing anything in our welcome “back” workout. Besides, these are areas that tend to be weaker than their counterparts due to the amount of sitting we tend to do and with various posture issues common to many of us. Strengthen those glutes and hamstrings to balance out tight quads and hip flexors. Hit the back to get better posture and balance out a tight chest. And many of us could use some lower back strengthening to correct our posture and counter-balance all the abdominal work we like to do. Shall we take a look at the workout?
As always, here is your Exercise Library:
- Stiff Leg Deadlift – Dumbbell
- Glute Bridge – Single Leg
- Reverse Fly – Bent Over Dumbbell
- YTI on Ball (or floor is fine too)
- Double Arm Bent Over Dumbbell Row
- Pullover – Dumbbell
- Reverse Plank
Remember that you won’t be using only the designated muscle in each exercise, so please pay close attention to form. For example, in the lower back work you should squeeze your glutes in order to help support the exercise and maintain good form. If any move causes discomfort, seek an alternative. If you choose to do more sets, you should do the lower of the given rep ranges. Let me know of any questions and always train smart!
Do you like working your back? What areas of your back do you like to train?