This is a heavy Back workout with dumbbell rows to the hip with a variety of loads for my sets in this 10 min session.

Warmup with alternating rear shoulder raises and external shoulder rotations with dumbbell laying on the side.

The main exercise is a short range dumbbell row, I start with the heaviest weight I can handle for sets of 10 reps with a prone grip.

After the prone grip I change it to neutral grip rows with peak half reppers in the top.

I avoid the stretch position in my back training here to avoid retear my rear shoulders.

The banded unilateral and bilateral rhomboid adductions train upper back included the rear shoulders.

Download your back training book in resources for more workout routines.

https://paulinenordin.uscreen.io/programs/heavy-back-workout-with-rows-to-the-hip-banded-rear-shoulder-work

HAHA, PUMA is coughing up a hairball in the background!

High Elbow Renegade Rows session with sets of 20, followed by alternating short range of motion rows with neutral grip on the floor.

Later in the workout I do standing one arm prone dumbbell row with short range of motion.

Download the ebook with Back workouts in your resources for more muscle building training programs!

The FD8 New Years Fitness Program: let's go over the book together!

Welcome to RADIO PAULINE!

My purpose with RADIO PAULINE: to ENJOY Life, Mind & Body & the Daily Practice!

Thank you for sharing about my coaching and inviting people to join our Private Wellness community here!

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The Butt Bible Workout: banded squats side to side!

We start with elbows to knees and continue with banded squats with step outs superset with regular squats.

The Butt Bible Workout: airplanes pamper the glutes!

We start with the energy dance to warm up, then it's airplanes that require coordination and balance and alternating side lunges and step out lunge with holds and pulsing squats.

The Butt Bible Workout: hit them in the face with glute kicks!

In this session you do a superset of squat with a burpee and isometric squats in the bottom position between sets, banded glute bridges and straight leg supine glute planks.

The Butt Bible Workout with banded glute bridge purgatory.

This workout features alternating fire hydrants with straight legs, idiot squats and bulgarian squats!

The Butt Bible: Let the glutes remember your name!!!

You have to work out to sculpt your strong curves.

This workout features crossover lunges, Supine Glute planks with feet on a chair for two legs and one legs and the copenhagen exercise with the chair.

Later in the workout it's unilateral half squats and standing hip abductions and glute kicks.

This is a killer workout....! 

The Butt Bible: insane HIIT workout with jog and the energy dance all out intensity!

This advanced workout features burpee superset with jump squats, alternating bird-dogs on knees and on toes and lateral jumps holding on to a chair.