Bombshell fitness trainer Lisa Lanceford powered through a strenuous routine designed to train the back muscles in the most recent video series on her Instagram page. Dressed in a salmon pink sports bra with gray and pink leggings, the brunette powerhouse started the routine with a series of Pendlay rows. For this exercise, she leaned forward at the waist and picked up a barbell with an overhand grip, pulled it toward her torso before lowering it to the floor. In her caption, Lisa instructed fans to keep their chins tucked while doing this move and to focus on using the back muscles when lifting the weight. She also stressed the need to use controlled movement and keep the back bent at the same angle throughout the entire exercise.
Next, she tackled a set of lat pulldowns before moving on to the Smith Machine for a set of single-arm rows. This required her to stand to the side of the machine and bend over at about a 90-degree angle. In the caption, she advised fans to maintain this position during the exercise and to pull the elbow back.
She brought out her dumbells in the following clip for a series of rows on an incline bench. Lisa lay face-down on the bench to complete the set. In the caption, she told viewers to pull the weights back as far as they could and to “maintain tension in the back” when lowering them.
The post has amassed over 20,000 likes as of this writing and more than 180 Instagram users have commented on it so far. In those comments, some fans called Lisa a workout inspiration and one of those comments came from a fellow Instagram famous trainer.
“You make me wanna work out on my rest day,” wrote Linn Lowes, a fitness bombshell with over 2 million followers on Instagram.
“Omg, I love this workout!!!!!!! Ur back is just amazing!” a second commenter gushed before adding a string of red heart emoji to their comment. I totally love and enjoy all ur workouts! Thank you!”
Another subset of commenters said they were looking forward to trying the workout.
“This looks like a brilliant workout,” a third commenter wrote. “Cannot wait to use this as my back workout on Monday.”
And a fourth fan vouched for one of the exercises that Lisa included in her circuit.
“I love Pendlay rows! I have just added them to my program,” they wrote. “I love how it targets the back and hamstrings at the same time.”
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It’s a back workout for tonight ! Who’s ready? I’m wearing my @strongandsxy lifting straps that help with weak forearms and grip. They allow you to get those last few extra reps our before your grip gives out! – link in bio to purchase ! CHANGE YOUR LIFTING GAME ???? Remember to ♥️ and save so I know what content you like to see ! 1️⃣ Pendlay Rows: 4 sets x 10 reps Dead stop reps with this version starting and finishing each rep with the weight on the floor. Keep your chin tucked down, keep the core braced and use the back muscles to pull the bar to you instead of using your lower back to create momentum! Lower back down with control and keep the same level of bend in the back throughout each rep. 2️⃣ Lat Pulldowns: 4 sets x 12 reps Hands just outside shoulder width distance, initiate the movement by pulling the shoulder blades down towards the floor for the lats pulling the bar to the top side of the chest, then for the second rep, keep the core braced and pull the bar down with a slight lean back. 3️⃣ Single Arm Smith Machine Rows: 3 sets x 15 reps Stood side on to the Smith machine, leaning over at 90 degrees so your chest is opposite the floor, pull the elbow back and into the side trying to keep tension on the lat at all times. Control the weight down and control the change of direction. reps 4️⃣ Incline DB Row: 4 sets x 12 reps Played face down on the bench with dumbells in each hand, pull into the mid back and lats by pulling the dumbells behind you as far as you can then lowering back down being careful not to drop the weight and lose tension on the back muscles. Are you ready to start your health and fitness journey? Click the link in my bio to download the @strongandsxy fitness app and enjoy 7 days for free! ✨???????? For my gym accessories that will CHANGE YOUR LIFTING GAME – click the link in my bio and head over to Lisafiitt.com ! ????????