1
12 reverse angels
30sec rest
3 sets
2
6 W-extensions
6 prone reverse flys
30sec rest
3 sets
3
12 reverse angels
30sec rest
3 sets
4
6 W-extensions
6 prone reverse flys
30sec rest
3 sets
5
14 reverse angels
30sec rest
3 sets
6
8 W-extensions
8 prone reverse flys
30sec rest
3 sets
7
14 reverse angels
30sec rest
3 sets
8
8 W-extensions
8 prone reverse flys
30sec rest
3 sets
9
16 reverse angels
30sec rest
3 sets
10
10 W-extensions
10 prone reverse flys
30sec rest
3 sets
11
16 reverse angels
30sec rest
3 sets
12
10 W-extensions
10 prone reverse flys
30sec rest
3 sets
13
18 reverse angels
30sec rest
3 sets
14
12 W-extensions
12 prone reverse flys
30sec rest
3 sets
15
18 reverse angels
30sec rest
3 sets
16
12 W-extensions
12 prone reverse flys
30sec rest
3 sets
17
20 reverse angels
30sec rest
3 sets
18
14 W-extensions
14 prone reverse flys
30sec rest
3 sets
19
20 reverse angels
30sec rest
3 sets
20
14 W-extensions
14 prone reverse flys
30sec rest
3 sets
21
22 reverse angels
30sec rest
3 sets
22
16 W-extensions
16 prone reverse flys
30sec rest
3 sets
23
22 reverse angels
30sec rest
3 sets
24
16 W-extensions
16 prone reverse flys
30sec rest
3 sets
25
24 reverse angels
30sec rest
3 sets
26
18 W-extensions
18 prone reverse flys
30sec rest
3 sets
27
24 reverse angels
30sec rest
3 sets
28
18 W-extensions
18 prone reverse flys
30sec rest
3 sets
29
26 reverse angels
30sec rest
3 sets
30
20 W-extensions
20 prone reverse flys
30sec rest
3 sets

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The back and shoulder muscles power a whole range of upper body movements. They help with posture. They play a pivotal part in creating power in physical movement. They allow us to resist fatigue. They are also hard to train. The Back & Shoulders Challenge takes you through a thirty day set of exercises that will completely change your physical awareness of the muscles on your back and shoulders. By the end of it you will have a greater sense of control over these muscles and a deeper connection with your body. 

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