Training Thursday: Baby got back

The human back consists of groups of muscles used for keeping you stabilizing, extending, flexing, rotating, and allowing for pretty much any other movement in your torso. It is not an area of the body that should be overlooked. This week's quick workout will hit all the major muscle groups.

As always, be sure to warm up and stretch pre- and post-workout.

Pull-ups 3 sets x 5 reps

If you are not strong enough to do a full range-of-motion pull-up, perform 'negatives'. Negatives are the down phase of the exercise. Jump up and hold yourself in position, then very slow, resisting the urge to let gravity do all the work, lower yourself down.

Single bent over row superset with underhand narrow grip lat pull down 3 sets x 10 reps

Seated cable row pyramid set 15, 12, 10, 8, 6, 4 reps

In a pyramid set you start with a light weight and perform the given amount of reps. Take a short break, and go one set of weights up to perform the next set of reps. Keep increasing your weight and lowering your reps until you are complete.

Superman triset arms in Y, I, T, positions 2 sets, 15 reps each position.

Remember to keep your spine in a neutral position at the gym, and day to day. Happy sweating :)