Beast Mode Back Day – 5DollarGym Has Your Back

Beast Mode Back Day Develops a Strong Posterior Chain Which Improves All Lifts

Form, Function, and Flexibility key components when designing a program. Plyometric training is a sure fire way to quickly enhance performance. Moreover, reactive training is challenging as it trains all five elements of fitness in the same session. Beast Mode Back Day delivers results quickly.

 Comparatively speaking, strength and conditioning the hind side is like rubar fortifying the pillars of a skyscraper. A fortified back ensures you stay strong and injury free.

5DollarGym was created to make exercise available to everyone. Evolved from the spirit of martial arts, monks would create heavy objects to lift crafted from stone. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 

Within our dreams and aspirations we find our opportunities.
― Sugar Ray Leonard


Beast Mode Back Day Delivers Gains Quickly

First off, reactive conditioning is efficient and trains cardio, flexibility, muscular endurance, strength, and body composition all in one 25 – 45 minutes training session. Additionally, back day helps to improve posture, a valuable gift in . Giving you the ability to explode all of your strength quickly and effectively.

Rows, and pullups stimulate the body to pack on lean muscle. Lean muscle changes body composition, and helps the body maintain normal bodily function or homeostasis.

Furthermore, the main muscle groups worked are the rear delts, lats, biceps, teres, rhomboids, serratus, erector spinae, glutes, quads, and core. Equally important, maintaining a strong core allows the body to build more strength as the core’s main responsibility is to stabilize all movements. 


Beast Mode Back Day Circuit Training with the 5DollarGym Workout Instructions 

All in all, this workout was created to develop full body functionality through the entire range of motion. It is critical to consider all of the muscle groups working together when designing a program. All things considered, this methodology makes for the best results for athletic performance.

3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max) 

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.

***Key Notes – Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.

Instructions:

Beast Mode Back Day Circuit Training with the 5DollarGym
Bent Over Row
Resistance Band Mid Body Row with Squat
Upright Row
Pull-Ups Till Failure (Not In Video)
Bent Over Single Arm Row

  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
  • Repeat this superset 3 – 5 Times

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“Programming is key to improvement” – Ninos Ibraham 

 

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

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