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

super set hana zarour

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


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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,