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:
Scap Pull Up: 3 x 8
Cable Face Pulls: 45# x 12, 55# x 12, 65# x 12
Ring Inverted Row: 3 x 12
Superset 2:
Seated Cable Row: 65# x 12, 90# x 12, 135# x 12
Pilates Double Kick: 3 x 10
Posture Band Hold: 3 x 30 secs
Superset 3:
Bent Over Dumbbell Row: 3 x 15 @ 30#
Renegade Row: 3 x 8 @ 30#
Pilates Dart: 3 x 4
Dancer Half Lift: 3 x 10
Kettlebell Ballistic Row: 3 x 60 secs @ 35#
Swimmers: 3 x 60 secs