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Description

Here we will target the center, lower, and upper back muscles. While adding in some delt and core work. (Lay flat on the floor of you don't have an exercise ball)


Exercises

Set 1: 2 rounds
Ball Arch
Ball Arch
15 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
30 seconds

Set 2: 2 rounds
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Dumbbell Fly
Dumbbell Fly
30 seconds
Water Break
Water Break
20 seconds

Set 3: 3 rounds
Alternating Bent Over Rows
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbell Back Row
Dumbell Back Row
25 seconds
Rest
15 seconds

Set 4: 2 rounds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Cobra
Cobra
10 seconds
Flying Supermans
Flying Supermans
20 seconds

Set 5: 2 rounds
Bear Crawls
Bear Crawls
30 seconds
Inchworms
Inchworms
15 seconds
Spinal Roll
Spinal Roll
15 seconds

Set 6: 1 round
Push-Ups
Push-Ups
1 minute


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