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From Back to Front Workout

June 15, 2015 2 min read

Alright my wonderful Bodyrockers - these 4 moves are going to work your back, chest and core. In other words: great posture, no "lumps", perky boobs (or for my men - sexy pecs) and a great stomach. You can add these to an existing workout or just do them on their own! What You Need:  The Low Down: 20 reps, 15-30 secs rest between sets

Bent Over Row With Reverse Fly

[caption id="attachment_70369" align="alignnone" width="533"]Begin with feet rooted hip distance apart (or slightly wider) Sit back and down and hinge forward slightly. Arms should be forward and shoulders rolled back and down. Keep your chest lifted, despite being slightly hinged forward - this will engage your back from the beginning. Begin with feet rooted hip distance apart (or slightly wider) Sit back and down and hinge forward slightly. Arms should be forward and shoulders rolled back and down. Keep your chest lifted, despite being slightly hinged forward - this will engage your back from the beginning.[/caption] [caption id="attachment_70370" align="alignnone" width="533"]Keeping those shoulders back, row back until the weights are at your sides TIP: try and keeping your elbows hugging close to your body at all times. This will create a Keeping those shoulders back, row back until the weights are at your sides TIP: try and keeping your elbows hugging close to your body at all times. This will create a "pinch" between your shoulder blades and work your entire back.[/caption] [caption id="attachment_70371" align="alignnone" width="533"]Return your arms to the front of your body, keeping elbows against your sides the whole time Return your arms to the front of your body, keeping elbows against your sides the whole time[/caption] [caption id="attachment_70372" align="alignnone" width="533"]Open your arms up and Open your arms up and "wing" your elbows skywards. Palms should be facing the ground. Try and hold for 1 second. TIP: Try and think of making your shoulder blades touch or "folding" your back in half down your spine as you do this.[/caption] [caption id="attachment_70373" align="alignnone" width="533"]Return to start position and repeat. 1 row and fly = 2 reps Return to start position and repeat. 1 row and fly = 2 reps[/caption] [caption id="attachment_70375" align="alignnone" width="800"]Begin in a high pride pose. Feet rooted in to the ground, butt squeezed. NOTE: Your fingertips should be pointing towards your feet unlike mine. I find  this easier on my hyperextended elbows. Begin in a high pride pose. Feet rooted in to the ground, butt squeezed. NOTE: Your fingertips should be pointing towards your feet unlike mine. I find this easier on my hyperextended elbows.[/caption] [caption id="attachment_70376" align="alignnone" width="800"]Tuck one foot under the other Tuck one foot under the other[/caption] [caption id="attachment_70378" align="alignnone" width="800"]Extend your leg and plant the tucked foot. You should finish in a high plank. TIP: Your one leg stays stationary this whole time Extend your leg and plant the tucked foot. You should finish in a high plank. TIP: Your one leg stays stationary this whole time[/caption] [caption id="attachment_70377" align="alignnone" width="800"]Drop in to a low pushup Drop in to a low pushup[/caption] [caption id="attachment_70379" align="alignnone" width="800"]After you complete your pushup, rotate the same leg that extended back under your body to return to high bridge. Repeat on other side. 1 side = 1 rep After you complete your pushup, rotate the same leg that extended back under your body to return to high bridge. Repeat on other side. 1 side = 1 rep[/caption]

Twisted Climbers

[caption id="attachment_70380" align="alignnone" width="800"]Begin in a high plank. Shoulder rolled back and down, legs stretched and pelvis tucked underneath you Begin in a high plank. Shoulder rolled back and down, legs stretched and pelvis tucked underneath you[/caption] [caption id="attachment_70381" align="alignnone" width="800"]Keeping your back flat and butt down, lift on knee across your body to your opposite elbow Keeping your back flat and butt down, lift on knee across your body to your opposite elbow[/caption] [caption id="attachment_70382" align="alignnone" width="800"]Return to high plank and repeat on other side. Both legs = 1 rep. Return to high plank and repeat on other side. Both legs = 1 rep.[/caption]

Plank Side Raises

[caption id="attachment_70387" align="alignnone" width="800"]Begin in a low plank position. Shoulder rolled back and down, pelvis tucked underneath you. Place the weight between your hands. Begin in a low plank position. Shoulder rolled back and down, pelvis tucked underneath you. Place the weight between your hands.[/caption] [caption id="attachment_70386" align="alignnone" width="800"]Grab the weight and rotate in to side plank position. Your arm should be bent slightly. Squeeze your shoulder blades together. Grab the weight and rotate in to side plank position. Your arm should be bent slightly. Squeeze your shoulder blades together.[/caption] [caption id="attachment_70385" align="alignnone" width="800"]Return to low plank position. Repeat other direction. 1 side = 1 rep Return to low plank position. Repeat other direction. 1 side = 1 rep[/caption]

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