Use this intermediate back and leg workout to develop the core and middle of the back.
A1. 2 -KB Front Squat (4x10 @ 311)
A2. Forearm Plank (4x30 sec @ iso)
Rest: 60 seconds
B1. Chest Supported DB Rows On Incline Bench (4x10 @ 212)
B2. Prone Ys On Incline Bench (4x20 @ 121)
Rest: 90 seconds
*Click the arrows in the video to see each exercise*
*The @ symbol means tempo.
3= first part of the movement i.e. lowering in a squat or bench
1= middle part of the movement i.e. pause at the bottom of a squat
1= end of the movement i.e. standing up from a squat
The numbers would be flipped for a row or deadlift movement.⤵️⤵️
2= first part of the movement i.e. pulling in a row or deadlift
1= middle part of the movement i.e. pause at the top of a row
2= end of the movement i.e. lowering in a row or a deadlift