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For men / Intermediate / Back

No-Bar Back Builder

Bar-free pulling: W-pulls, I-lifts and supermans, backed by planks and bridges.

Torso RotationExercise demonstration

Technique cues

  1. Stand with your feet apart and your hands on your hips.
  2. Circle your torso smoothly through a forward, side, and backward bend, then reverse direction.

16 movements

8 min active / ~12 min with rests

  1. Technique for Torso Rotation
  2. Technique for Wrist Warm-Up
  3. Technique for Frog Deadlift
  4. Technique for Plank Shoulder Tap
  5. Technique for Bird Dog
  6. Technique for Plank Reach-Through
  7. Technique for Forearm Plank Leg Lift
  8. Technique for Prone Back Extension Pull-Down
  9. Technique for Prone I-Lift
  10. Technique for Prone Arm Sweeps
  11. Technique for Superman
  12. Technique for Single-Leg Glute Bridge — Left
  13. Technique for Single-Leg Glute Bridge — Right
  14. Technique for Windshield Wipers
  15. Technique for Cat-Cow
  16. Technique for Upper Trapezius Stretch

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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