So last week, we focused on mid and upper back. This week, we go low. I recently have been getting some lower back discomfort, especially if one of the boys sneaks into bed with us in the middle of the night. This was a great workout to work out the kinks and strengthen your lower back.
Warm up, hands free on treadmill or eliptical 3-5 minutes. Literally to warm up from the freeze outside.
Time to hit the mats
4 Supersets of
Seated Lateral pull downs (70lbs.) 15 reps, (85lbs.) 12 reps (100lbs.)10 reps, (115lbs.) 8 reps
Seated Wide grip cable row (85lbs.) 12 reps, (95lbs) 10 reps (100lbs.) 8 reps (115 lbs) 6 reps
3 Supersets of
Therapy ball with 10lb weight 10-12 reps
superset this with
Mid-Upper Back extensions 12-15 reps
All kinks worked out and a stronger back to boot! Go strong mama’s!