Thursday 30 June 2022

Workout Plan: Week 3 Pull

Purpose: To build and strengthen upper and lower back muscles, focusing on exercises that involve pulling movements while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 2 walkouts
• 10 kettlebell swings
• 3/3 hip airplanes
• 5 scalp retractions

Part A: Pull Week 3

Measure: Weight

In pairs:
Complete 10 rounds (each partner completes 5 rounds of each exercise)

• 12 deadlifts – building in weight
• 500m row
• Partner 1 performs the deadlifts and rests while Partner 2 rows 500m. Once Partner 2 finishes rowing, they switch. Try to maintain the same rowing time for each 500m interval.

Muscle Groups:

• Upper and lower back muscles: Deadlifts and rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
• Core muscles: Kettlebell swings, walkouts, and hip airplanes engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper and lower back muscles, focusing on exercises that involve pulling movements while incorporating core exercises for stability and balance. The combination of compound exercises ensures a well-rounded workout that targets all major muscle groups in the back and core.