Back Rehab & Accessories • 5/8/19

Got an email today from Onnit about exercises to help your posture and strengthen your posterior chain, so I thought I’d try it. Much harder than it seems. There were several routines to choose from but I did the first one that was the full back workout. I’ll link the routines at the bottom.


Superset 1:

  1. Scap Pull Up: 3 x 8

  2. Cable Face Pulls: 45# x 12, 55# x 12, 65# x 12

  3. Ring Inverted Row: 3 x 12

Superset 2:

  1. Seated Cable Row: 65# x 12, 90# x 12, 135# x 12

  2. Pilates Double Kick: 3 x 10

  3. Posture Band Hold: 3 x 30 secs

Superset 3:

  1. Bent Over Dumbbell Row: 3 x 15 @ 30#

  2. Renegade Row: 3 x 8 @ 30#

  3. Pilates Dart: 3 x 4

  4. Dancer Half Lift: 3 x 10

Kettlebell Ballistic Row: 3 x 60 secs @ 35#


Swimmers: 3 x 60 secs


https://www.onnit.com/academy/strengthen-and-tone-your-back-with-these-workouts/?utm_campaign=GJJ_Email%20Testing&utm_source=hs_email&utm_medium=email&utm_content=72410710&_hsenc=p2ANqtz-8UlYNELpl7SZ_P_AFnkPt8-6kJpKHqEtOWWggMsFhg-o-OzKWkXH5gQ2pIFaJ_UpL6G38-RqD3Z9H2doNDJp312g92XEpL2y44qRyiON_qhMkVnQo&_hsmi=72410710


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