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!
Heather Smith says
This is great! I need something like this in my life. Just need to find the right motivation to get up and do this during the week!
Karen Rodgers says
Make it a must, or better yet early enough so that you’re too tired to realize what you’re doing. Once you’re there it’s fine and starts the day being about you.
Don’t think about it, just get up and go. I keep my gym clothes in the bathroom closet. Headphones and gloves stay in my jacket. Set your coffee machine night before so you can grab a cup and drink it on the way to the gym. Kids will still be sleeping and you get a nice quiet cup of coffee. At 5 am, you really don’t wake up until after the first set of exercises. You also have the gym pretty much to yourself. Pure serenity before you start the day of chaos as a parent. Go strong mama!