Heavy back day

Every Friday is our heavy back day.


Stiff leg deads- 2-4 warm ups x 5 then 2 max effort sets x 5 reps. Joey and Coach A did 405 x5
Russian Back extensions- (Use a Glute Ham machine or back extension machine, but then place a loaded barbell on your back and lift from the 90 degree down position to parallel. These are rough. Do 3x10
Side Bends- 3x15 heavy db
Db Shrugs- 3x10-15 use as much weight as you can, but get a full range of motion.
Abs- Weighted Un-supported sit ups (use 25-45 lbs plate on your head and don't move your feet.)
Do 3x25


We had a great work out and I hope you will as well.


Coach George W. Phipps