These workouts focus on the upper back, posture stability and strength, and chest and latissimus dorsi (lats) flexibility.
How to fit these workouts into your current program:
These workouts work well as:
PROGRAM NOTES
The workouts in this program have been arranged purposefully, and progress from beginner to advanced through increasing intensity. Focus on maintaining slow and controlled reps throughout.
The primary goals of these workouts are to:
These workouts also introduce a variant of the ISO Hold Intensity Technique known as Dynamic Isometrics (D-ISO). Dynamic Isometrics requires you to hold the contraction or position while simultaneously adjusting your body position/angle.
To perform D-ISO reps, walk towards the anchor (4–8 inches) from the original body position to increase the leverage while holding the position. This increases the tension being exerted on the muscle.
Perform 3–5 sets of the following:
Shoulder Blade Retraction and Protraction (20 reps)
Rings Lunge to Chest Fly/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Rings ISO “T” Raise (20–30 seconds)
Hold the “T” Raise for 3–5 seconds.
Perform 3–5 sets of the following:
High Row/Rear Delt Row (15–20 reps)
Supine Double Leg Drive (12–15 reps)
Drive both legs out to about 45 degrees.
ISO “L” Raise (20–30 seconds)
Hold “L” Raise (90/90 external rotation) for 3–5 seconds.
Perform 3–5 sets of the following:
ISO “Y” Raise (20–30 seconds)
Hold “Y” Raise for 3–5 seconds.
Rings Pull-up/Chin-up (8–12 reps)
Add a weight vest (if possible) after 12 reps. If not using a weight vest, add 5 second eccentrics (take 5 seconds to lower yourself) to reach rep count.
Rings Lunge to Overhead Reach/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Perform 3–5 sets of the following:
D-ISO “Y” Raise (20 seconds)
Hold the “Y” Raise while you slowly inch your feet closer and further from the anchor point.
Row (15–20 reps)
D-ISO “T” Raise (20 seconds)
Hold the “T” Raise while you slowly inch your feet closer and further from the anchor point.
Perform 3–5 sets of the following:
High Row to “L” Raise (8–12 reps)
Rings Over Head Squat (8–12 reps)
Plank Fallouts (8–12 reps)
Perform 3–5 sets of the following:
D-ISO “L” Raise (20 seconds)
Hold the “L” Raise while you slowly inch your feet closer and further from the anchor point.
Foam Roll Massage Lats (30 seconds per side)
Supine Double Leg Raise (12–15 reps)
Perform 3–5 sets of the following:
“T” Raise (12–15 reps)
Rings Lunge to Chest Fly/Stretch (8 reps each leg)
Perform facing away from the anchor point.
D-ISO “Y” Raise (20 seconds)
Hold the “Y” Raise while you slowly inch your feet closer and further from the anchor point.
Foam Roll Massage Thoracic Spine (30 seconds)
Perform 3–5 sets of the following:
“Y” Raise (12–15 reps)
Rings Lunge to Overhead Reach/Stretch (8 reps per leg)
Perform facing away from the anchor point.
“L” Raise (12–15 reps)
