Lower Back Circuit Training

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Experience Intermediate (2-3 years)
Time 45 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

If you want to build a bigger lower back but find yourself short on time you need to incorporate circuit workouts into your schedule.

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Description


Day 1 - Upper

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Circuit
Hyperextension demonstrationPlay Hyperextension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Straight-Leg Deadlift demonstrationPlay Barbell Straight-Leg Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Swiss Ball Back Extension demonstrationPlay Swiss Ball Back Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rear Decline Bridge demonstrationPlay Rear Decline Bridge demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Rack Pull demonstrationPlay Barbell Rack Pull demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Contralateral Superman demonstrationPlay Contralateral Superman demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Hyperextension demonstrationPlay Suspension Hyperextension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Up Low Back Extension
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Deficit Deadlift demonstrationPlay Barbell Deficit Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Weighted 45 Degree Hyperextension demonstrationPlay Weighted 45 Degree Hyperextension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Bent Knee Good-morning
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternating Bird Dog demonstrationPlay Alternating Bird Dog demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/17/2021, UTC


Last Updated: 11/17/2021, UTC

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