workout 7: back & Biceps

Todays Reps: 6

Rest between sets: 0-20 seconds

Rounds per cycle: 4

Complete 4 rounds of each cycle with minimal rest in between each set of the cycle. Take a 1 minute rest between each cycle. After you have finished all three cycles your workout is complete.

= Static Contraction

Equipment Needed:

ALPHA:

hex bar

lat pulldown

cable row

BRAVO:

barbell

cable row

CHARLIE:

sled

dumbbells

ALPHA:

HEX dEADLIFT

Target: BACK, GLUTES, ABS,  LEGS

Execution: stART WITH AT LEAST BAR AND LARGE 25 LB BUMPER PLATES. IT IS ENCOURAGED TO USE AS MUCH AS POSSIBLE WHILE STILL MAINTAINING PROPER FORM. PLACE FEET SLIGHTLY WIDER THAN SHOULDER WIDTH WITH FEET POINTING RELATIVELY FORWARD. wHILE MAINTAINING THORACIC EXTENSION, GRASP THE BAR AND PUSH THE FLOOR AWAY FROM YOUR BODY. IMAGINE ARMS ARE CHAINS, KEEP HEAD LEVEL, AND DRAW HIPS TO THE BAR AS QUICKLY AS POSSIBLE. kEEP UPPER BACK AND SCAPULA TIGHT THROUGHOUT THE MOVEMENT! PERFORM AT A RELATIVELY HEAVY WEIGHT FOR NO MORE THAN 5 REPS IN A SET.

closegrip pulldown

Target: lats, biceps

Execution: ADJUST MACHINE SO PADS FIT RIGHT OVER QUADRACEPS MUSCLES. GRASP BAR GENEROUSLY closer THAN SHOULDER WIDTH WITH PALms up (supinated) GRIP. LEAN BACK SLIGHTLY. BRING BAR DOWN TO COLLAR BONE AREA BY CONTRACTING AT THE MUSCLES RIGHT UNDER THE ARMPIT AREA. FLEX AND HOLD FOR 1 SECOND BEFORE RETURNING TO TOP. FEEL THE STRETCH THROUGHOUT THE MOVEMENT ESPECIALLY IN THE TOP POSITION.

cable row

Target: middle back, lats 

Execution: adjust footing so an adequate stretch can be maintained between your upper body and the machine. keeping a slight bend in your knees and while firmly grasping the cable handle, stretch forward at hips, and row using arms and lats. pull back keeping elbows tight against sides of body, and bringing handle back to stomach area. be sure to keep thoracic extension throughout the movement. flex and tense the middle muscles of the middle back once you have reached the contracted position.

bravo:

sandbag carry

Target: full body power

Execution: use "stone lift" setup (see stone lift exercise for in depth description) and form. Drive from legs, and bring to top of knees. bear hug sandbag and bring in line with shoulders. while maintaining thoracic extension, speed walk to end of runway. make u- turn at end and come back. race the clock for a challenge, but never at the expense of good form.

barbell row

Target: middle back and lower back, lats

Execution:set up barbell on floor with bar lined up with chest area. bring bar off of floor while keeping arms extended. the key with this exercise is to keep your upper body as close to horizontal with the floor as possible while keeping the legs stiff with knees slightly bent. row bar up to bellybutton area, flex and tense shoulder-blades and lats, and return to starting position. do not let the bar touch the floor in between reps.

barbell curl

Target: biceps

Execution:using a palms up grip, hold the bar with your hands slightly wider than hips. curl bar up towrd chest area, be sure you are moving only at the elbow and not the shoulder. keep wrists slightly dropping back, if your wrists curl upward you will engage your forarms..

charlie:

dumbbell shrug

Target: traps

Execution: while grasping the dumbbells at your sides, ''shrug'' at the shoulders and hold at the peak. hold your shoulders up as high as you can and tense at least for 1 to 2 full seconds.

team sled push pull

Target: full body dynamic

Execution:requires a teammate! attach the rope to the back of the sled. load at least 2 45 plates onto the sled. skater one will push the sled to the other side of the runway, then will move on to bench press. skater two will await skater one to vacate the runway. while standing with the rope positioned under the legs, skater 2 will begin to pull the sled back into the starting position primarily using the arms in an over under gripping fashion.

complete 3 rounds of a core circuit:

A core circut consists of 4 ab exercises, executed for one minute on each exercise; for a total of 4 exercises, with no rest in between each exercise. you may rest for 30 seconds in between each round.

core is the centerpiece of skater strength so don't skimp!

(Tip: start with a lower ab exercise, then choose a mid ab exercise, then move to obliques.)

WORKOUT COMPLETE.

YOU ARE SKATER STRONG.

Walla Walla's Hardcore Gym

The Muscle Shack

1519 E Isaacs Ave

Walla Walla Washington

"Stronger Than The Average Bear."

Themuscleshack@gmail.com

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