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For menIntermediateBack

No-Bar Back Builder

Bar-free pulling: W-pulls, I-lifts and supermans, backed by planks and bridges.

  • 12 min
  • 16 movements
  • Difficulty 1–4/5
WorksCoreBackLegsArms

The workout, in order

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Wrist Warm-Up

    Difficulty 1/530 sec

  3. Frog Deadlift

    Difficulty 3/530 sec

  4. Plank Shoulder Tap

    Difficulty 4/530 sec

  5. Bird Dog

    Difficulty 2/530 sec

  6. Plank Reach-Through

    Difficulty 2/530 sec

  7. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  8. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  9. Prone I-Lift

    Difficulty 2/530 sec

  10. Prone Arm Sweeps

    Difficulty 2/530 sec

  11. Superman

    Difficulty 2/530 sec

  12. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  13. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  14. Windshield Wipers

    Difficulty 3/530 sec

  15. Cat-Cow

    Difficulty 1/530 sec

  16. Upper Trapezius Stretch

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five men’s plans, 30 days each.

Compare plans
For menBeginner

Men’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–15 min a day
For menEasy

Men’s Easy Plan

Keep moving with a manageable next step.

30 days8–15 min a day

Guides for this practice