LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Prep Back Day
Horizontal
Prone T-Spine Rotation
Set reps
1 3-5 per side
Cat Cow
Set reps
1 10
Self-Massage: T-Spine
Set reps
1 10
Stretch – Banded Lat Stretch
Set reps
1 10
Banded Upper Body Movement Prep
Set reps
1 10
Lift and Shift Eye Tracking
Set reps
1 8
Y Raises
Horizontal
Y Raises
Set reps load Tempo
1 10 light controlled
Workout Blocks
1st Superset
Tri-Set x 3
DB Deadlift Row
Set reps load Rest
1 12 light 30s
2 10 moderate 45s
3 8 heavy 1 min
Reverse Fly – Bent Over, Dumbbells
Set reps load Rest
1 12 light 15s
2 10 moderate 30s
3 10 moderate 30s
Dumbbell Upright Row
Set reps load Rest
1 12 light 15s
2 10 moderate 30s
3 10 moderate 30s
2nd Superset
Tri-Set x 3
Assisted Machine Pull-up
Set reps load
1 10 light
2 8 moderate
3 3-5 heavy
L raises
Set reps load
1 10 moderate
2 10 moderate
3 10 light
DB 1-Arm Row
Set reps load
1 12-15 per side light
2 10 per side moderate
3 3-5 per side heavy
Finisher
Horizontal
Renegade Row – Dumbbells
Set reps
1 8-10
Cool Down Blocks
Cool Down
Horizontal
Yoga Childs Pose
Set time
1 30s
Kneeling Lat Stretch
Set time
1 30-60s
Rhomboid Stretch
Set reps
1 10

Back Day w/ Increased Load

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Back day keeping overactive upper traps in mind.

Look at descriptions to see where you should increase your load.

Warm-Up Blocks

7-Step Prep Back Day
Horizontal Loading

This prepares your back for back day

UMT
Prone T-Spine Rotation
Set Reps
1 3-5 per side
ULT
Cat Cow
Set Reps
1 10
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 10
Stretch – Banded Lat Stretch
Set Reps
1 10
LLT
Banded Upper Body Movement Prep
These are great for activating and mobilizing your arms, chest, back and shoulder prior to an upper body focused work out.
Set Reps
1 10
LLT
Lift and Shift Eye Tracking
Set Reps
1 8

Y Raises
Horizontal Loading

Activate mid traps

Y Raises
Set Reps Load Tempo
1 10 Light Controlled

Workout Blocks

1st Superset
Tri-Set x 3

Endurance Strength Training full back. Pay attention to acute variables.

DB Deadlift Row
reps 12
load light
Rest 30s
Set Reps Load Rest
1 12 Light 30s (h:m:s)
2 10 Moderate 45s (h:m:s)
3 8 Heavy 1 min (h:m:s)
LLT
Reverse Fly – Bent Over, Dumbbells
reps 12
load light
Rest 15s
Set Reps Load Rest
1 12 Light 15s (h:m:s)
2 10 Moderate 30s (h:m:s)
3 10 Moderate 30s (h:m:s)

The video shows more straight arms than I prefer. Keep a soft bend in elbows and wrists and keep focus on the shoulder blades coming together.

LLT
Dumbbell Upright Row
reps 12
load light
Rest 15s
Set Reps Load Rest
1 12 Light 15s (h:m:s)
2 10 Moderate 30s (h:m:s)
3 10 Moderate 30s (h:m:s)

2nd Superset
Tri-Set x 3

Have light and medium-heavy db and a bench nearby to move swiftly between activities with no time lagging. Rest 1-2 min between sets.

LLT
Assisted Machine Pull-up
reps 10
load light
Clench your butt cheeks, keeping butt and abs tight during each rep.
Set Reps Load
1 10 Light
2 8 Moderate
3 3-5 Heavy

LOWER the weight to increase the load. Opposite of everything else!

L raises
reps 10
load moderate
Set Reps Load
1 10 Moderate
2 10 Moderate
3 10 Light
LLT
DB 1-Arm Row
reps 12-15 per side
load light
Set Reps Load
1 12-15 per side Light
2 10 per side Moderate
3 3-5 per side Heavy

Finisher
Horizontal Loading

Renegade Row--choose DBs that are 2.5lbs heavier than last week. If the heavier weight means you can only accomplish 8 good ones, that's still a win if you went to failure.

LLT
Renegade Row – Dumbbells
Set Reps
1 8-10

Cool Down Blocks

Cool Down
Horizontal Loading

Come back down to earth with some restorative poses and stretches

GPR
Yoga Childs Pose
Set Time
1 30s h:m:s
Kneeling Lat Stretch
Set Time
1 30-60s h:m:s
Rhomboid Stretch
Set Reps
1 10