Back Blaster with Anika Erickson (she/her)

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 

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