What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
You asked for it.
You've got it.
The Sore in Six series, the bodyweight edition.
We're going to start in the hard part.
We're going for the back.
A lot of people say "Jeff, I don’t know how to train my back without bodyweight if
I don’t have access to a pullup bar."
Well, what I'm going to show you here, today, I realize that anybody could go out and get
a pullup bar, but I want to show you a Sore in Six workout you could do for your back
using just a straight bar.
Now you don’t need to have a big rack and an Olympic bar to do this.
Forget all that nonsense.
I've seen so many people do this same, exact exercise sequence using a fricking broomstick
over the top of two chairs.
You have no excuses, okay?
The important part here though, is unlike a pullup bar, it's not really that easy to
do a mechanical drop set on a pullup bar, unless you want to start incorporating new
equipment.
Like a band to help offset some of your bodyweight.
We're not doing that here.
We're trying to keep this as minimal as possible and isolate this to just that straight bar.
So here's what we're doing: you're going to get underneath this straight bar, and the
positioning of your feet is going to be critical because it is going to determine your ability
to keep this thing going for size minutes straight.
First, start out with your legs as far out as you can tolerate.
The farther out your legs are – if they were to be on your heels here, and your legs
straight, that would be the hardest for you.
Unless you actually even decide to elevate them up, onto another bench.
We're going to keep them on the floor.
We're going to start out as far as you can.
Each two minutes you're going to pull your legs in a little bit closer.
You're going to see why in a second.
Then you're going to pull your legs in the closest in that final, two minute segment.
Three, 2 minute segments.
6 minutes total.
Here's the exercises: the first one up is a straight arm push down.
This is one of the best things you can do for your back and it's actually a version
of a level here that we're trying to recreate.
What you're going to do is you're going to allow your body to slide under the bar, but
the key is where you're pushing from.
You're not just extending your knees here to drive your body back.
What you're really trying to focus on is pulling down with your hands.
The key is trying to fight that negative.
Lower your body back down as slow as you possibly can.
Just 20 seconds, but give it your all.
From there you immediately go into a one-armed row.
Center your hand on the bar.
Again, your feet are out as far as you're going to keep them, and then pull your body
up.
As you go down eccentrically lower slow and allow your body to rotate a little bit to
get a little extra stretch in the lats.
Then you swap over for the final 20 seconds to that other arm and do the same thing.
Now finally, after we get there to 1 minute we have 1 more minute here in our 2 minute
segments.
Here, we're going to go back and do a plyo-inverted row.
So now, with your feet out as far as you can, same spot, pull your body up as hard as you
can.
You get the benefit now of two arms.
You should be able to do these.
Even though you're fatigued.
Now when you grab onto the bar fight that negative again and keep going.
And keep going, and keep going, and keep going.
See if you can do these for the full 1 minute.
If you need to stop and rest periodically you can, but get right back up on the bar
and go again.
Now, what do we do from there?
Bring your knees in just a little bit, bring your feet in a little bit, and repeat that
sequence of 2 minutes.
Bring your feet in one more time and repeat that sequence one more time with 2 minutes.
See if you can make it all the way through here.
Here's your Sore in Six Minutes workout for your back with bodyweight only.
So there you have it, guys.
The Sore in Six Minutes, again, kicking it off with the back.
Look, it's not – bodyweight training is not a compromise.
It doesn't mean that "Oh, man.
I've got to train on my bodyweight, which means I'm compromising on the results I could
see."
That's straight BS.
You can get great results if you know how to manipulate and train your bodyweight, especially
if you can continue to drop through failure, and beyond failure by using techniques like
we're using here.
We have an entire program at ATHLEANX.com.
That's our ATHLEAN-0 program.
Guess what?
It doesn't use a straight bar.
It doesn't use a pullup bar.
It doesn't use anything at all.
Not a single piece of equipment.
I wrote the whole program to understand and realize that people may not have access to
anything.
I want you to be able to do it on a deserted island if that's all you had.
That's over at ATHLEANX.com, if you're looking for a program that focuses just on using your
bodyweight.
In the meantime, if you've found the video helpful, and if you're happy with the Sore
in Six series with the back make sure you let me know that, too.
All right, guys.
I'll see you soon, in just a couple days.
By the way, guys.
There Sore in Six minute penis workout.
I promise you, there never will be.
As a matter of fact, if it's taking you six minutes only, you're probably doing something
wrong.
All right, I'll be back.
See ya.