Back Blaster with Anika Erickson (she/her)

Warm-Up

• 5-10 min cardio of choice
• Band shoulder dislocates 2x10
• Band Pull a parts 2x10

Workout

• Rack Pulls - 4 x 8-12 weight increasing as reps decrease + 1-2 warm up sets
• Pull ups 3x10-12 use assistance as needed
• Wide grip lat pull downs 3x8-12 + 1-2 warm up sets working up to the heavy working weight
• Chest supported row  3x8-12 + 1-2 warm up sets working up to the heavy working weight
• Rope Pulldowns 3x15 + Cable hammer curls 3x15
• Alt. db bicep curls 3x10 ea arm 

Cool-Down

• Sauna
• Cardio of choice 
• Foam roll 

Designed By: Anika Erickson, CPT, CNC, GFI