45 minute advanced upper back workout with a resistance band

Here's everything you need to try our 45 minute advanced upper 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Bear Crawl with Lift Off
  • Lizard Crawl
  • Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Forward Hold March
  • Inverted Plank

Circuit 1

Complete this round 3 times.

Bear Crawl with Lift Off

Complete 15 seconds

Coaching Tips For Bear Crawl with Lift Off

Follow these cues to perform Bear Crawl with Lift Off correctly:

  • In the bear crawl position, lift opposite arm and leg off the floor for a second or so
  • Alternate between side
  • Try and reduce moveemnt as much as possible.

Lizard Crawl

Complete 15 meters

Coaching Tips For Lizard Crawl

Follow these cues to perform Lizard Crawl correctly:

  • Keep the body as close to the floor as possible
  • Move fluidly, testing new ranges and positions.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 10 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

Forward Hold March

Complete 16 repetitions

Coaching Tips For Forward Hold March

Follow these cues to perform Forward Hold March correctly:

  • Keep the hips and shoulders in a fixed position as you lift one foot
  • Only lift the foot to the level of the hip
  • Move as slowly as possible.

Inverted Plank

Complete 35 seconds

Coaching Tips For Inverted Plank

Follow these cues to perform Inverted Plank correctly:

  • Lock both your elbows, tense your glutes and keep your feet together.

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This workout was made by Sean Klein

Sean Klein

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