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For men / Advanced / Back

Bulletproof Back

Advanced back-and-core circuit with side planks, prone raises and single-leg bridges.

Arm CirclesExercise demonstration

Technique cues

  1. Stand tall with both arms extended sideways at shoulder height.
  2. Make small, controlled arm circles, then reverse direction.

20 movements

10 min active / ~15 min with rests

  1. Technique for Arm Circles
  2. Technique for Standing Hip Rotation
  3. Technique for Frog Deadlift Jump
  4. Technique for Squat to Walkout
  5. Technique for Plank Reach-Through
  6. Technique for Plank Up-Down
  7. Technique for Side Plank — Left
  8. Technique for Side Plank — Right
  9. Technique for Bird Dog
  10. Technique for Lying Pull-Backs
  11. Technique for Prone Y-Lift
  12. Technique for Reverse Snow Angels
  13. Technique for Alternating Superman
  14. Technique for Reverse Tabletop Lift
  15. Technique for Single-Leg Glute Bridge — Left
  16. Technique for Single-Leg Glute Bridge — Right
  17. Technique for Dead Bug
  18. Technique for Windshield Wipers
  19. Technique for Seated Lower-Back Stretch — Left
  20. Technique for Seated Lower-Back Stretch — Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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