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Exercise progression is implemented to get a seamless transition from sedentary lifestyle to an active gym lifestyle. By starting from low-demanding exercises (in regards to control, stability and core strength) and progressing through to more advance exercises, will aid in the development of correct lifting technique and prevent injury.
NOTE: Not all compound exercises are used in these progressions. The following exercise progressions were created in an order based on the level of difficulty and demand on the body. Many people may not (or should not) be able to progress through all exercises due to anatomical dysfunction, strength limitations and/or special conditions
Back Exercise
| Why | Muscle Focus | | 1a. Supported Row | Though not common in gyms, this machine is used first in back progression. It provides a torso support which prevents excess trunk and hip flexion. Here an individual begins to learn scapula (shoulder blade) control, correct posture and muscle coordination. | Latissimus dorsi, deltoids, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius
| | 1b. Supported Row – Single arm | This variation of the above exercise is not widely used, however it is extremely useful for developing abdominal and scapula control and correct posture. It also helps strengthen the weaker side of the upper body. | Latissimus dorsi, deltoids, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius | | 2a. Seated Cable Row | This exercise is normally used as the first exercise progression for back when there is no supported row available. Here an individual can further develop abdominal and scapula control and correct posture. | Latissimus dorsi, deltoids, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius | 2b. Seated Cable Row – Single arm | This variation of the above exercise is not widely used, however it is extremely useful for developing correct posture, abdominal and scapula control. It also helps strengthen the weaker side of the upper body. | Latissimus dorsi, deltoids, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius | | 3. D/B Row (supported) | This exercise takes full advantage of the abdominal and scapula control that was developed in the previous exercises. Like the other single-limb exercises it helps strengthen the weaker side of the upper body. | Latissimus dorsi, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius | | 4a. Lat Pulldown (underhand grip) | As more of the back muscles are in a greater pre-stretch during this exercise, more demand is placed on scapula control. This is exactly why the previous exercises are essential. | Latissimus dorsi, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius | | 4b. Lat Pulldown (underhand grip) – single arm | This variation of the above exercise is not widely used, however it is extremely useful for developing correct posture, abdominal and scapula control. It also helps strengthen the weaker side of the upper body. | Latissimus dorsi, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius | | 5. Assisted Chin-ups | A variation of the chin-up that is useful for strengthening the abdominal muscles and helps prepare an individual for the full chin-up which places a huge demand on the abdominals and back. The assisted chin-up allows the client to become accustomed to hanging from a bar and trusting in the strength of their hand grip. | Latissimus dorsi, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius | | 6. Chin-ups | The humble chin-up is the highest level progression for back exercises. Like the lat pulldown, many of the back muscles are in a great pre-stretch during the exercise and more demand is placed on scapula and abdominal control. | Latissimus dorsi, long head of triceps, biceps group, abdominal group, rhomboids, erector spinae, trapezius |
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