The Best Workout Back | Chris_Heria - AnaDucha

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The Best Workout Back | Chris_Heria

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The Best Workout Back | Chris_Heria


What's up guys? It's Chris Heria, welcome to another vlog. And you guys know I'm always switching up my routines as I learn new things that work best for me. And today I'm gonna show you how I've been currently working out back and how I achieve my personal goals using particular exercises and techniques that have really made a significant difference for me over the years. So we're actually already getting into my back workout right now, I just wrapped up my jump ropes, and I normally warm up with jump rope for about nine to 10 minutes. So today I started off with nine minutes on the clock, it's a great exercise to just start off, get your blood flowing and start bringing up your heart rate. Loosening up the muscles, joints and ligaments in your body, preparing you for a real workout. Now one of the things I specifically like to do when I train, is start off by hitting the antagonist muscle first, for the muscle group that I'm gonna be training that day.

For example, if I'm gonna be training back, then I'm gonna be hitting the antagonist muscle first, which is gonna be chest. So today for my back workout, I'm gonna be starting it off with explosive push ups. Let's go for 25. Now the reason why I always engage my antagonist muscles before getting into the main muscle group is because you need you need your supporting muscle groups fully warmed up as well. And if they are, you're gonna feel stronger when it comes to pulling and more muscle engagement and that's also gonna help you prevent injury as well. If you're doing a heavy lift on pulling for example, your antagonist and supporting muscles are gonna need to be very well warmed up, otherwise there may be a muscle that could possibly strain in the process of doing a more demanding exercise. Now specifically doing this, along with all the other techniques that I'm gonna show you today, made me significant more progress getting a whole lot stronger, faster. All right, there we have 25 explosive push ups, now I'm gonna do this two more times for a total of three sets, before moving onto the next exercise, and I'm gonna do that for every single exercise.

And once I've gotten to the last exercise and completed that, I'm then gonna go ahead and do it all over again as one set in a circuit. The way that you guys have normally seen me do my rounds, but this is how I've been currently structuring my workouts. I'm always switching it up to make sure I never plateau. Now we're gonna go into the first exercise that actually engages our back, a special exercise that gives you a lot of lat and explosive strength. L-sit high pull ups, lets go for 10. All right, now this L-sit pull up, I'm gonna do at low bar, starting from a seated position. I'm gonna show you guys why, we're gonna be working on our explosiveness. As you can see from this position, we're in a dead hang but we're also fighting zero resistance, which means that we can really focus on our form, really focus on how hard we're gonna explode and pull up as high as we can. So this is what we really wanna focus on when doing this exercise. It's okay that you're completely relaxed all the way down at the bottom, but when you're ready to go, you wanna start firing up and activating all your muscles. Kind of like a pendlay row, when you're doing pendlay rows, you rest the weight on the ground and then you focus on exploding the weight off the ground.

We're gonna do the same thing for these L-sit pull ups, start off with a really good over grip, I want you to explode, bring the bar all the way up to your lap. Just like that, so if you can't go that high, of course, you're gonna focus on this move, you're gonna really practice this overtime, getting higher and higher, eventually being able to pull harder and stronger. So I'm gonna do a couple of these sitting down, and then I'm gonna do a couple of these on the pole. Lets go for it. All right, now lets try these on the pull up bar and like I said before, that the first time we tried this, you're definitely not gonna bring it all the way up to your lap, but you wanna keep trying. This is gonna increase your pulling strength and explosiveness for your back. And the reason why we're doing it dead on the floor, is because there's no momentum. When you're hanging on the bar, a lot of times you can help with a little bit of swing or a little bit of momentum, we're taking that out completely by sitting down on the ground. And we're also being able to focus on just being as explosive as possible, without risking our form. So now lets go ahead apply it to the pull up bar. All right, so there we have L-sit pull ups, so I'm gonna do these L-sit pull ups two more times, and then I'll be moving into the next exercise which is one of the fundamental for back, that's dead lifts.

All right, moving on to the next exercise, we got dead lifts, this is one of the fundamentals for back and really all training. Whatever type of fitness goals you have, this is definitely an exercise that's gonna help. Now when I get into dead lifts, I like to do a drop set or a pyramid, something like that. So today I'm actually gonna be doing a quick set of 15, 10 and five. The first set is gonna be 15 reps with one plate, the next one will be 10 with two plates, and the last one, we're gonna go with three plates for five reps. Now drop sets come with many benefits, in fact I've done a whole article on drop sets. So if you guys wanna check that out, check out the article that's highlighted in the card above. So with that said, lets get right into the first set. And now for this drop set, we're gonna be starting off with lighter weight and higher reps and moving up with heavier weight and going into lower reps. This is gonna build a great amount of strength and you're gonna see this start to transfer over into a whole lot of other areas in your training. But if you're just getting started, the weight is definitely not what's important. You wanna be able to choose a weight that will challenge you, but will allow you to complete the required amount of repetitions.

In this case, it's gonna be 15 for the first set. All right there we go, 15 dead lifts, lets rack up another plate, we're gonna go for 10 reps. Quick 10 set, lastly we got one more plate to add on, five reps, lets go for it. Now in case you guys were wondering, I have about 30 seconds of rest between every single exercise. But really you wanna be taking as much time as you need of course, to recuperate. But don't take too long and let your heart rate go back down. All right, lets go for this last one, 5 reps. All right, there goes the dead lifts, now we're moving on to the next fundamental when it comes to back, pull ups. Do I specifically love them weighted? Lets go for it. All right, now we're gonna do these weighted pull ups just like the dead lifts, the first set, we're gonna go for 15. Then we're gonna put up the weight, go for 10, add some more weight and go for five, lets go for it. Carry on music All right, quick little 15 set, lets add some more weight. Then we'll go for the 10. All right, there we have a quick 10, now lets add one more thing to this, for the last five reps, we're gonna add the Heria weight vest. All right, now this is gonna be a lot heavier, and of course if you guys need your own weight vest to take your callisthenics game to the next level, you can go ahead and pick one up,

AnaDucha.com. Add some weight to all your callisthenic exercises, take your training to the next level. Here we go. Now that last one was a little tough, but we made it through. All right, you guys should definitely be feeling it by now and this is actually what a typical back workout routine of mine would feel like, would be like. And if there's some of you out there that think that that it's way too difficult to train like this, just remember, I didn't start off like this. It's like I always say, you always wanna master your own body weight before applying and using external weight. So don't get discouraged if you're trying to get in shape, you can download my HeriaPpro App in the App Store, or Google Play Store. And you're gonna get full access to all my workouts and workout routines that will give you the right exercises as a beginner to build your way up to this point, the same way I did. So now we're gonna be moving into bent over rows, and I'm gonna do these three sets with the same weight because I am feeling a bit fatigued at this point. And if you notice I'm against the wall, I'm gonna be using the wall for assistance, to make sure that I can really emphasize on my back as I pull up and not use any momentum to help me. All right, now moving onto the last exercise, you guys know I always apply some type of technique into my workout routines.

So today's technique is front levers and for front lever we're gonna be using front lever raises. Remember guys, I'm showing you my workout routine, this is a very difficult exercise but there are a lot of progressions to work your way up and achieve the front lever. We have technique guides that will show you how to do it step by step on the Thenx App, which you can get on The Apple Store, or Google Play Store. And we also have a lot of articles on YouTube about that over on the Thenx Channel. So I'm gonna get right into these front lever raises, lets go for 10. All right, there we have front lever raises, definitely a tough move, I got two more of those to go and that's gonna complete the set for this workout. Next, I'm gonna complete the whole round one more time as a circuit, going through every single exercise just one last time, masking each one out trying to bring myself to fatigue. And lastly after that, I'll do some type of cool down, but really, I'll save that for another article. Or you can get the full routine on your phone right by downloading the HeriaPro App in The App Store, or Google Play Store. You'll also get full access to all my workouts, and workout programs that I create on a daily and weekly basis with specific goals in mind like getting shredded and building lean, solid muscle.

So I'm gonna ahead and finish up my workout now, but thank you guys so much for reading. If you enjoyed the article and liked seeing me workout, what I do on my back days, then definitely smash that like button. Leave a comment down below and let me know if you wanna see another way on how I train. If you guys have any other questions at all, leave them down below and I'll definitely reply to the comment, or maybe even make a article about it. Also, share this article with a friend that can use some new ideas for their back workouts, and of course, subscribe if you haven't already. I post every single Thursday, 2:00 PM USA Eastern Time and if you comment within the first 30 minutes of any upload, you always have the chance to win some free Heria apparel. And guys don't forget, for more of my content during the week, make sure you're following me on Instagram, that's @AnaDucha. Almost every single post I always do some type of giveaway. So if you guys want a chance to be apart of that, make sure you're following me on IG. And if you're digging the music here on this website, these are all the songs that I just released on my brand new album called, workout music. It's available on all platforms from Apple Music, Tidal, Spotify, TikTok, SoundCloud, all platforms. Listen to all these songs off the album while you workout to give you the motivation to train hard.

And lastly guys, we have brand new items and another big sale coming to the shop, AnaDucha.com. Make sure you stop by and pick up some Christmas gifts early before we're all sold out. So with that said, thank you guys so much for reading, I'll see you next Thursday at 2:00 PM USA Eastern time, mad love, peace out. Smash that like button guys.

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