Lisa Lanceford Trains Her Back Muscles In The Latest Workout Series On Her Instagram Page

Lisa Lanceford snaps a selfie
Lisa Lanceford / Instagram

British fitness trainer Lisa Lanceford targeted her back in the most recent video on her Instagram page.

Dressed in a white sports bra and a pair of gray leggings, the muscled powerhouse started the workout with a series of “Snow Angels.” For this exercise, she lay on the floor, stomach-down, with her legs together and her arms stretched above her head. She then brought her arms to her sides and raised her torso, arching her back in the process. In her caption, she recommended doing four sets of 12 reps.

In the second clip, Lisa performed lat pull-downs with a resistance band attached to a door. For this exercise, she sat in a chair and leaned her torso forward before pulling the band’s handles down toward her shoulders. Her caption also suggested four 12-rep sets of this move.

Lisa substituted a rolled-up towel for a barbell in the third video in the series. Leaning forward at the waist, she pulled the everyday household item toward her chest, using a slow, controlled movement to do so.

The resistance band returned for the fourth exercise, narrow seated rows. She sat upright in a chair for this one and squeezed the end of the resistance band into a door jamb. Then she drew the handles of the band toward her body, keeping her elbows close to her sides as she did so.

Lisa saved bent-over rows for last and did them with a resistance band as well. With her feet shoulder-width apart, Lisa stood on the band and pulled its handles upward, squeezing her biceps at the top of the move. Lisa did all this while leaning forward slightly, and she warned fans against lifting “the back too much” while attempting it.

The fitness star’s post has been liked more than 22,000 times as of this writing, and over 150 Instagram users have commented on it so far. In those comments, Lisa got lots of compliments from her supporters.

“You’re the best,” one person wrote. “I’m following and I’m doing the workouts you post here. And it works.”

“You are just absolutely gorgeous!! Thanks for the workouts!!” another fan added, along with a string of heart emoji in their comment.

“Love this workout!! Your back is unreal,” a commenter gushed.

And others seemed undeterred by the apparent difficulty of the workout and expressed eagerness about attempting it themselves.

“Thanks!” a fourth supporter said. “This one looks like fun, Can’t wait to try!”

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Back at home ! How’s everyone doing ?!⁣ I’m using our @strongandsxy resistance bands that you can PRE BUY from and get 20% discount with code: STAYSTRONG20 ⁣ ⁣⁣⁣ ???? We have 50% discount on ALL subscriptions on the @strongandsxy fitness app at (no code needed)!⁣⁣⁣ ⁣ ???? Also 50% off our workout guides on with code: STAYSTRONG to help you stay on track at this time ✨????⁣⁣⁣ ⁣ ???? 15% off our exercise mat as seen in this video on with code: STRONGWOMEN15⁣ ⁣⁣⁣ 1️⃣ Snow Angels:⁣ 4 sets x 12 reps ⁣ Laying face down on the floor with the core braced and hands by the side, keep the core braced and bring the arms out wide whilst pulling back towards the ceiling throughout the full movement.⁣ ⁣⁣⁣ 2️⃣ Lat Pull Down:⁣ 4 sets x 12 reps ⁣ Attaching the banda at high level, pull the handles down towards the hip, making sure that we are initiating with the shoulder blade and not the arm!⁣ ⁣⁣⁣ 3️⃣ Towel Rows:⁣ 4 sets x 12 reps⁣ Holding the towel with fully extended arms, keeping the core braced, pull the towel towards the body being careful not to over arch the lower back as you pull the towel in, try to explore end ranges here and keep max control!⁣ ⁣⁣⁣ 4️⃣ Seated Row (narrow)⁣ 4 sets x 12 reps⁣ Sat with the band attached directly opposite to the mid back, initiate with the shoulder blades and pulling the handles into the sides keeping good control at a slow tempo.⁣ ⁣ 5️⃣ Bent Over Row:⁣ 4 sets x 12 reps ⁣ Standing on the resistance bands in a bent over fashion, pull the handles in towards the waist keeping the core braced being careful not to lift the back too much.⁣ ⁣ LETS KEEP IT MOVING ????????????

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