Back Conditioning

Rest between sets: as needed
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Single Arm Forarm Plank Wide Back Row 3x12-18 each side		Pull your elbow back next to your shoulder. Engage your core and create 1 straight line from your feet all the way through your neck. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Standing Narrow One Arm Back Row with Band 3x12-18 each side
	Sitting Scapula Retraction with Elastic 20x
SUPERSET	Perform 2 sets of the following exercises alternating
	Elastic Face Pull on Box 10-14x
	Back to Wall Lower Back Extensions 12x		Focus whilst performing this exercise to train the back muscles and not your hamstrings. Place your glutes on the wall. Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
END SUPERSET	Continue working through the exercises in regular order
	Standing Single Arm Elastic Lat Push Down 12-18 each side
SUPERSET	Perform 2 sets of the following exercises alternating
	Extended Standing Wide One Arm Back Row with Band 10-14x each side
	Upper Body Lifts with Hands behind Back 6x each side alternating		Squeeze for a moment on top of the lift. Engage your legs and keep them on the floor at all times. Move slowly and work on staying in control at all times.
END SUPERSET	Continue working through the exercises in regular order
SUPERSET	Perform 2 sets of the following exercises alternating
	Bent Over Thumbs Up Back Flies 16x		Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back. Rotate your hands so the thumbs are guiding the movement and the elastic is leaving your firsts on the pinky side. Exhale as you pull your arms back.
	Active Arm Circles 1min
END SUPERSET	Continue working through the exercises in regular order