Back Workout 8

• Complete in one circuit with minimal rest in between exercises.
• Rest 1-2 minutes and then complete for a 2nd circuit.

Reverse Wood Chop with bands or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

High Pull with Band

Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position.
Keeping the arms straight stand up using your low back and raise your arms above your head.
Return to the starting position and repeat.

Wood Chop with band or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Reverse Crunch with fit band

1) Start position: Lie with back on floor with hips flexed at 90° and feet in air. Wrap a band around your feet and secure the band to a fixed object.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise.

Lying Crunch with Band

1) Secure door strap approximately waist height (or 2-3 feet up from level of bench).
2) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Grasp handles and keep elbows out of site behind you. Head should be in a neutral position with a space between chin and chest.
3) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, move away from tubing attachment point.