A “Super” Set For Your Lats, Back & Abs

super set

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.

Pointers:

  1. BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. RIBS SHOULD NEVER BE EXPOSED OR PROTRUDING.
  2. KEEP YOUR ABS SQUEEZED AND SHOULDER BLADES LOCKED-IN THROUGHOUT THE ENTIRE SET.
  3. COUNT 3 SECONDS ON EVERY ECCENTRIC CONTRACTION. TIME UNDER PRESSURE IS KEY!
  4. 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


<em><a href=
Hana Zarour

Founder of Kaldzar
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

Specialist in – Trigger Point Therapy, Crossfit, Animal Flow, TRX RIP, Kettlebell, Kineso Taping, Pre/Post Natal, 


Related Posts