← ALL WORKOUTS35 min · All · Gym

Back and Posture

Pulldowns, rows and shoulder-blade stability.

01 · PREPARE

WARM-UP

  • Easy rowing and thoracic mobility — 5 min
02 · TRAIN

MAIN SESSION

01Lat pulldown3 × 10
02Row3 × 10 per side
03Face pull3 × 12
04Farmer carry3 × 30 m

Structure: 3 sets · Rest: 60–90 sec

03 · RECOVER

COOL-DOWN

Thoracic mobility — 2 × 6 per side.

IF IT FEELS HARD

REGRESSION

Use lighter loads and more support.

IF IT FEELS CONTROLLED

PROGRESSION

Pause for 2 seconds at peak contraction.

MR MESSAGE

Confident posture begins by learning to support yourself.

REVIEW TECHNIQUE
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.

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