60 minute advanced upper back workout at home

Here's everything you need to try our 60 minute advanced upper back workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Wide Stance Press Ups
  • Deadbugs with Pause
  • Forward Hold
  • Circuit 2
  • Seated Pike Lifts
  • L Crunch
  • Long Lever Press Ups
  • Circuit 3
  • Glute Bridge Hold
  • Side Plank with Reach Through

Circuit 1

Complete this round 3 times.

Wide Stance Press Ups

Complete 11 repetitions

Coaching Tips For Wide Stance Press Ups

Follow these cues to perform Wide Stance Press Ups correctly:

  • Keep the core tight and hips high throughout the movement
  • Use a width where you are able to perform a good amount of volume.

Deadbugs with Pause

Complete 8 repetitions

Coaching Tips For Deadbugs with Pause

Follow these cues to perform Deadbugs with Pause correctly:

  • Do not lower the leg so far that your lower back comes of the floor
  • Only go as far as able while holding a good position.

Forward Hold

Complete 35 seconds

Coaching Tips For Forward Hold

Follow these cues to perform Forward Hold correctly:

  • Start in a top of press up hold and move shoulder forward
  • Point the toes to the floor.

Circuit 2

Complete this round 3 times.

Seated Pike Lifts

Complete 7 seconds

Coaching Tips For Seated Pike Lifts

Follow these cues to perform Seated Pike Lifts correctly:

  • Use your hands as a support
  • Pull from the abdominals and hip flexors to lift the legs.

L Crunch

Complete 16 repetitions

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.

Long Lever Press Ups

Complete 10 repetitions

Coaching Tips For Long Lever Press Ups

Follow these cues to perform Long Lever Press Ups correctly:

  • Start with the hands overhead in a tight tall plank position
  • Lower the elbows slowly towards the floor.

Circuit 3

Complete this round 3 times.

Glute Bridge Hold

Complete 45 seconds

Coaching Tips For Glute Bridge Hold

Follow these cues to perform Glute Bridge Hold correctly:

  • Maintain tension in the glutes throughout
  • Push into the floor with the feet.

Side Plank with Reach Through

Complete 10 repetitions

The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.

Benefits of Side Plank with Reach Through

The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.

How To Do Side Plank with Reach Through

  1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
  2. Bring the hand under the body and touch the floor based on your range.
  3. Rotate the body and hips so they face the floor as much as able when reaching under the body.
  4. Bring the body slowly back to the starting position and reach the hand towards the ceiling.

Coaching Tips For Side Plank with Reach Through

Follow these cues to perform Side Plank with Reach Through correctly:

  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

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This workout was made by Sean Klein

Sean Klein

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