Kinetic Chain Back Training

Keep one leg up for added intensity!

Hello FitnessRx enthusiasts! This week we are training our back, stabilizing our bodies from head to toe in an unstable environment! This will increase your back strength and build muscle while burning more calories. It also strengthens your core! It is an alternative to your traditional back workout. Keeping one leg elevated in each exercise gives you a new workout that increases in intensity.

Kinetic Chain Back Training

Single-Arm Cable High Row with Lunge Combo
4 sets/reps 12 per set
Use one arm to hold the cable handle stand in a deep lunge position
Pull arm down into a row, contracting back while simultaneously raising knee to complete lunge
Complete entire set for one side, then switch legs
Keep abs tight, stabilizing core
Choose an appropriate weight to feel the burn in the back

Supine TRX Underhand Row
4 sets/reps 12 per set
Using TRX straps, position your body parallel to the floor, raising one foot off the ground with the other knee bent, stabilizing body
Pulling elbows down, contract back and do an underhand row
Keep abs tight and back straight during set
Slowly lower body to starting position

Contra lateral/Single-leg/Single-arm Dumbbell Row
4 sets/12 reps per leg per set
Standing on one leg knee slightly bent, raise the opposite leg directly out behind you
Holding dumbbell in hand of the same leg that is raised, contract back into a single-arm row
Keep leg elevated for entire set
Switch legs for opposite arm row
Keep abs tight and spine straight for entire set

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group