A “Super” Set For Your Lats, Back & Abs
Adding to the series, now it’s time for our lats back and abs super set! Mix this workout into your routine to keep your core tight & toned. And as always: follow each focus point carefully, carrying it on throughout all of your workouts.
- BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. RIBS SHOULD NEVER BE EXPOSED OR PROTRUDING.
- KEEP YOUR ABS SQUEEZED AND SHOULDER BLADES LOCKED-IN THROUGHOUT THE ENTIRE SET.
- COUNT 3 SECONDS ON EVERY ECCENTRIC CONTRACTION. TIME UNDER PRESSURE IS KEY!
- TO MAXIMIZE RESULTS OF THIS LATS BACK AND ABS SUPER SET, HOLD THE LAST REP OF EACH EXERCISE FOR 3 SECONDS.
10 mins Dynamic Stretch + Foam Roll
(a) Lat Pull Down (Wide Grip)
(b) Back Extension *
3 x 10
(a) Seated Cable Row *
(b) DB Row * (Retract Scapula as first motion)
3 x 10
(a) Standing Cable Crunch
(b) Standing Oblique Twist
3 x 15
(a) Hanging Leg Raise
(b) BOSU Mountain Climber
3 x 10
30 mins Incline Walk
Rest Time Between Sets: 30-45 seconds
To understand more about rest timings, read our post on rest intervals.
Exercises marked with * are posted in video form on: @kaldzar
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