Betty Rocker 30-Day Challenge: Day 22 - Back Attack



Workout

Format: do 3 rounds; do each move as prescribed, taking minimal rest as needed


1- Seated Lat Pull Warm Up (0:30)


- begin seated on your heels (or sit with your legs extended or on a chair if this is uncomfortable) - lift your arms up and out, and begin to pull them back, bringing your elbows toward your torso. - actively engage your shoulder blades together
 


2- Wall Hold Ups (0:30)


- begin leaning your back against a wall - have your arms at 90 degrees against the wall, keeping your shoulders and elbows in contact with the wall at all times - slide your arms up and down, only going as far up as you can go while maintaining contact with your shoulders and wrists - keep your lower back pressed against the wall


3 - No Jump Marios Left, then Right (0:30 each side)


- begin in a lunge position - raise the arm that is on the same side as your back leg - step forward with the back foot, driving your knee up toward your chest while lowering your arm and raising the other arm - continue doing these slow and controlled, then switch to the opposite side
 


5- Prone Lift and Squeeze (0:15)


- lie on your stomach with your arms and legs extended - lift your upper body off the floor and begin pulling your arms back with bent elbows

 

6- Prone Seal (0:15)


- lie on your stomach with your arms and legs extended - bring your hands to your lower back and clasp them - pull them down to lift your chest and also lift your legs - 


7- Prone Lift and Lower (0:30)

- lie on your stomach with your arms and legs extended - when you lift your arms and legs, pull your arms back with bent elbows - lower down and stretch out your arms again


8- Couch Back Extensions (0:30)

- you can use a couch, ottoman, or Swiss ball for this move - if you're using a couch, place your thighs against the side of the couch and put your hands behind your head - begin to lower your upper body towards the couch and back up MOD - do this move on the floor and only lift your upper body



 


9- Leg Raises (0:30)


- use an ottoman or Swiss ball for this move - if you're using an ottoman, lie on your stomach over it, making sure you're on the "sweet spot" or front of your pelvic bone - bring your hands or forearms to the floor - lift your legs and squeeze your lower back and booty - MOD - do this move on the floor by only lifting your legs

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