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    WGBJ 1 - Workout 61

    Workout 61: Back & Abs


    Back Exercises

    1. Securely set the pin on the desired weight. Unlike other machines, the heavier the weight you use, the easier this exercise will be (as the weight really serves as an assist, not resistance).
    2. Stand on the platform, and grab the wide pull-up handles above your head. You can also do this on your knees.
    3. Keep your abs engaged, spine neutral, and shoulders pressed down and back.
    4. Pull yourself up as far as possible, making sure to keep your abs are engaged and your shoulders are pressed down and back. Simultaneously try to activate yours lats.
    5. Slowly release yourself downwards until your arms are almost straight.
    6. Repeat for the desired amount of reps.
    1. Load an appropriate weight onto the end of the T-bar.
    2. Stand over the bar so that it’s in between your legs and your chest is resting on the pad. Keep your back flat and make sure you have a firm grip on each side of the V-grip handle.
    3. Remove the bar from the rest. Keep your chest up, your hips back, and your feet wider than shoulder-width apart. Lead the movement with your back, your arms should follow. The focus should not be on the angle of your arms, but on the contraction of your back.
    4. After your back reaches its maximum contraction and your shoulder blades are retracted, slowly let the weight of the bar pull your shoulder blades down to stretch your back.
    5. Let your arms follow naturally until the T-bar is returned to its starting position.
    1. Attach a wide-grip handle to the lat pulldown machine. Adjust the knee pad of the machine to fit your height to prevent your lower body from moving while performing this movement.
    2. For a regular lat pulldown, grasp the bar with an overhand grip with your arms at the end of the flat bar.
    3. Extend both arms up above you while holding the bar. Keep your back upright, create a slight curvature in your lower back, and stick out your chest.
    4. Keep your torso stationary and pull the bar down towards your body by drawing your shoulder blades and upper arms down and back. Squeeze your back muscles during this movement.
    5. Slowly raise the bar in a controlled motion back to the starting position. Your arms should be fully extended and your lats fully stretched.
    1. Attach a wide-grip handle to the lat pulldown machine. Adjust the knee pad of the machine to fit your height to prevent your lower body from moving while performing this movement.
    2. For a reverse-grip lat pulldown, use an underhand grip and your palms facing your body.
    3. Extend both arms up above you while holding the bar. Keep your back upright, create a slight curvature in your lower back, and stick out your chest.
    4. Keep your torso stationary and pull the bar down towards your body by drawing your shoulder blades and upper arms down and back. Squeeze your back muscles during this movement.
    5. Slowly raise the bar in a controlled motion back to the starting position. Your arms should be fully extended and your lats fully stretched.
    1. Place two dumbbells on the floor about shoulder-width apart. Start in the top position of pushup position with your hands on the weights. Make sure your back is straight and in line with your legs, as if there were a rod going through your whole body.
    2. Row one weight up towards the side of your body while balancing on your other hand and feet. Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.
    3. Keep your body in straight line from your shoulders to your ankles as you row the weight. Be sure to finish the movement by pulling the dumbbell all the way to your ribs. Don't let your shoulders slouch. Be sure to bring your shoulder blades together.

    Tricep Exercises

    1. Kneeling Cable Crunch

    Caution: Do not choose a weight that is too heavy. This can result in straining your lower back.

    1. Find a cable station and attach a rope handle to the top pulley. Grasp the rope attachment at each end, and kneel down so your knees are bent at a 90° angle.
    2. Your arms should be stretched over your head. Your palms should be facing each other when holding the rope and your hands should be placed next to your face.
    3. Slightly flex your hips forward. There should be tension on the cable, and you should feel a stretch in your abs.
    4. Keep your hips stationary, contract your abs, and crunch your chest towards your hips until your head is between your knees. Your elbows should be approaching the middle of your thighs. After reaching this point, hold the contraction for a second.
    5. Slowly reverse back to the starting position. Keep as much tension in your abs during this whole movement.
    1. Lie with your back flat on the floor (or on a bench) with your legs extended in front of you.
    2. Place your hands to your sides with your palms facing down. To keep your hands down for support, you can place them under your glutes.
    3. Keep your legs fully extended and as straight as possible (it’s okay if your knees slightly bend). Hold the action at the top for a second.
    4. Slowly lower your legs back down to the starting position.

    3. Starfish Crunch

    1. Lie on your back with your arms and legs stretched out into an “X” position. 
    2. In one movement, bring one arm straight up across your body while simultaneously lifting your opposing leg and lifting your head. 
    3. Attempt to touch one arm to your opposite ankle, or try to come as close as you can.
    4. Alternate sides.

    4. Plank

    1. Position yourself face-down on the ground and place your hands shoulder width apart. Keeping your back as straight as possible, push your body off the ground, through your hands.
    2. Inhale as you lower yourself downward, until your chest nearly touches the ground.
    3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.