← All workouts

The Spinal Stronghold

CoreUpper BackGlutesHamstringsMobility

This RFT workout focuses on building core stability and upper back strength. Aim for consistent pacing throughout the rounds, breaking up the reps as needed to maintain good form. Focus on controlled movements, especially on the Single Leg Deadlifts and Band Pull Aparts, to maximize muscle engagement and prevent injury.

4 rounds of:

1. Goblet Squats 15 reps
2. Single Leg Deadlift L 10 reps
3. Single Leg Deadlift R 10 reps
4. Band Pull Aparts 20 reps
5. Chest Openers 20 reps
6. Sit Ups 20 reps

Don't have the app? It's free — iPhone · Android