Week 4 Day 2: Back-Focused Strength Block with Sadie Meyer (she/her)

Week 4 Day 2: Back-Focused Strength Block with Sadie Meyer (she/her)

Week 4 Day 2

Warm-Up Suggestions
  • Treadmill (low speed) 
  • Stair Climber (low speed) 
  • Band Pull-Aparts
  • Pull-Ups 
  • Push-Ups
  • Cobra Stretch
  • Pike Push-Ups
A1. Pull-Ups: 4 sets of 8-10 reps #smfpullups #gymmypullups
Notes: If you are unable to complete more than 3 pull-ups without assistance, use a pull-up assistance machine. Perform as many reps as you can without assistance, then add minimal assistance and perform reps until you reach the 8-10 rep range goal.  

B1. Plate-Loaded Row: 4 sets of 6-8 reps #smfplatedloadedrow #gymmyplateloadedrow
Notes: You can do any style row from above, neutral, or below. 
B2. Alternating Dumbbell Bicep Curls: 4 sets of 10-12 reps #smfdbbicepcurl #gymmydbbicepcurl
Notes: Increase weight with every set.

C1. Wide-Grip Lat Pulldown: 4 sets of 8-12 reps #smfwidegriplatepulldown #gymmywidegriplatpulldown 
Notes: Increase weight with every set while reducing reps if needed (minimum of 8 reps). 
C2. Cable Bicep Curls: 4 sets of 12-15 reps #smfcablebicepcurls #gymmycablebicepcurls 
Notes: Use a straightbar or EZ bar attachment.  

Improve your overall health with Jym Greens - code SADIE saves you 10% on your next purchase! https://glnk.io/r2z4/athlete-sadiemeyer

Cardio: No programmed cardio today.  

Core: Equipment needed - yoga mat
3 sets
A1. Butterly Sit-Ups x 15 reps #smfbutterflysitups #gymmybutterflysitups
A2. Knees to Chest x 15 reps #smfkneestochest #gymmykneestochest
REST 2:00 after each set

Cool-Down Suggestions
  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT 


Back to blog

Leave a comment