Advanced Exercisers

" Okay, this is the Back Trap. There are some things that you need to know doing this trap. Again, keeping your back in neutral alignment. Stick your butt bones right out when you're using your weight to keep the weights in tight. Now, when we do horizontal rows, I'm gonna flex at the hips and I'm gonna pump my elbows wider, alright, and retracting my shoulder blades. So follow Gaylen for modification. Are you ready? Facing forward. Abs in. Single Row Combo. Go 1, 2, 3, and up. Good job! Retract. Protract. Working That upper back there. Now, Triple Rows. Hold it down there. For 3, squeeze, 2, squeeze. Nice job! Good! 3, 2, 1. Alright, pulse it for 2. Pulse 2. Pulse 3. 3, 2. Pulse 3 again. 3,2,1. Pulse 2. Excellent! Now, row down for 7. 7, 6, 5, keep that weight really close, 4, 3, 2. Alright, Single Row Combo. Again, follow Gaylen. Keeping your abs in. Take a look at their back position, hers and Judy. Neutral alignment always. We don't want you to get injured here. Triple Row. Hold it down there. 3, when you're using that barbel, it is so close to your thighs. Up tall. Do that again. 3, 2, breathing. Alright, get ready for those pulses. Here we go! Pulse 2. Pulse 3. In tight. Pulse 3. Pulse 2. Nice job. Hold it down there for 7, squeeze, 6, 5, 4, 3, 2, 1. Alright, while you're stretching, I'm gonna straddle the bench. Again, flexing at the hips. Keeping that weight really close, retracting, and then coming down slow. Follow Gaylen. She won't go as low. Roll the shoulders. Alright, set to position, feet forward, abs engaged, chest up, and remember to always, always look up. Are your ready? Single Row Combo. Here we go! Go, 1, 2, 3, 4, 1, 2. Again! Now, if you can't go as low maybe limited range of motion in your hip flexors or your hamstrings, follow Gaylen, she's gonna stay up a little higher. One more? Let's just do 1 more. What the heck. Triple Row. 3, squeeze, 2, squeeze. You guys look good. Up tall! 3, such an inspiration, 2, 1. Triple Row again. 3, squeeze, 2, squeeze. Again, 3, squeeze, 2, squeeze. Alright, Single Row Combo. Let's finish up strong here. Squeeze and up. Good! You guys feeling it? 'Cause if you're not, I've got heavier weights for you. Knees, squeeze. Triple Row. Here's 3, 2, 1. Good job! 3, 2, 1. Single Row Combo. Here we go! Last set. Almost there! 2 more. Last 1. What a stellar performance! Alright, take the weights down. Let's just stretch that out. Good job, you guys! Alright, you need to take your hands underneath. Curl your low back -- that's slowly stretching the muscles in the back. Arms out front. Stretch. Good job!"