By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
Back Hyperextension Bench, Barbell, Exercise Ball, Bodyweight, Squat Rack, Suspension (TRX), Other, Sandbag, Reverse Hyper Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Hyperextension | 4 rounds | 30s | 10s | |
1B.Barbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
1C.Swiss Ball Back Extension | 4 rounds | 30s | 10s | |
1D.Rear Decline Bridge See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Barbell Rack Pull | 4 rounds | 30s | 10s | |
2B.Contralateral Superman | 4 rounds | 30s | 10s | |
2C.Suspension Hyperextension | 4 rounds | 30s | 10s | |
2D.Push-Up Low Back Extension See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Deficit Deadlift | 4 rounds | 30s | 10s | |
3B.Weighted 45 Degree Hyperextension | 4 rounds | 30s | 10s | |
3C.Barbell Bent Knee Good-morning | 4 rounds | 30s | 10s | |
3D.Alternating Bird Dog See Exercise Notes | 4 rounds | 30s | 10s |
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