This bodyweight back workout at home involves one of my favourite exercises for the lats and core… typically done on an ab wheel, I love this as it is challenging yet really hits the lats and requires a lot of core strength!!
Please draw your attention to the introduction when I go through afew key points and variations about this back and core workout!
Take these reps slow and controlled throughout. If you feel any strain in lower back, please stop the exercise.
You will need a mat and a towel/an wheel/sliders!
The timer will be on for 50 seconds with 20 seconds rest inbetween to get ready for the next exercise. We will be performing the staple ‘lat pull in’ in between every exercise.
LAT PULL IN
SUPERMAN
LAT PULL IN
REVERSE SNOW ANGEL
LAT PULL IN
LAT PULL DOWN
LAT PULL IN
SCAPULAR PUSH UPS
LAT PULL IN
REAR DELT RAISE (palms down)
LAT PULL IN
PLANK ALT ROW (with pulse)
LAT PULL IN
HIPS UP & DOWN
LAT PULL IN
I hope you really feel the contraction of your back muscles.. it is up to you to really focus on the squeeze at the top of these exercises and also focus on keeping core tight with the lat pull in!
Happy training to you all!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.