30 minute advanced back workout with a resistance band

Here's everything you need to try our 30 minute advanced back workout with a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Bird Dog from Bear Crawl Hold
  • Circuit 2
  • L Crunch
  • Tuck Ups
  • Skater Squats

Circuit 1

Complete this round 3 times.

Bird Dog from Bear Crawl Hold

Complete 5 repetitions

Core
Trunk
Lumbar Stability

Coaching Tips For Bird Dog from Bear Crawl Hold

Follow these cues to perform Bird Dog from Bear Crawl Hold correctly:

  • Create a stable base in the bear crawl position
  • Slowly lift opposite arms and legs.

Circuit 2

Complete this round 3 times.

L Crunch

Complete 16 repetitions

Core
Trunk
Anterior Core

The L Crunch is a very effective anterior core exercise. With a similar movement pattern as the sit up but with more tension created in the abdominals and less opportunity to use momentum.

Benefits of L Crunch

The benefit of the L Crunch is strength and endurance gained in the anterior core muscles.

How To Do L Crunch

  1. Lye flat on the floor, lifts the legs so the feet are above the hips and slightly bent.
  2. Press the lower back into the floor and lift the hands towards the feet, using the abdominal muscles to create the movement.

Coaching Tips For L Crunch

Follow these cues to perform L Crunch correctly:

  • Keep the legs straight throughout
  • Bring the hands to the feet creating tension in the abdominals.

Tuck Ups

Complete 12 repetitions

Core
Trunk
Anterior Core

Tuck ups are on of the most advanced anterior core variations, especially when they are performed with excellent form. They require a great deal of abdominal strength and therefore should only be performed by those who have the experience.

Benefits of Tuck Ups

The main benefit of the tuck up is building strength in the anterior core. The ability to perform multiple repetitions will create adaptations that progress the muscles of the anterior core.

How To Do Tuck Ups

  1. Start in a very stable hollow hold, with the lower back pressed into the floor, shoulders off the floor and feet and hands together.
  2. Use the abdominals to lift the shoulders and knees towards each other folding yourself in two.
  3. Return to a stable hollow hold position with the lower back pressed into the floor.

Coaching Tips For Tuck Ups

Follow these cues to perform Tuck Ups correctly:

  • Start in a hollow hold with the lower back pressed into the floor
  • Do not use momentum.

Skater Squats

Complete 4 repetitions

Primary
Lower Body
Squat

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

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This workout was made by Sean Klein

Sean Klein

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