Develop a Deep Back Line: Strength and Aesthetics
This program focuses on developing a deep back line through targeted exercises and proper form. It emphasizes hip hinge movements, compound exercises, and core strength to achieve a defined back and improve overall fitness. Achieve a stronger, healthier back while enhancing your physique. Witness a 'before and after' transformation as you build strength, improve posture, and boost confidence. Prioritize health and strength over aesthetics while working towards your fitness goals. This program offers a unique approach by combining targeted exercises, mental well-being, and avoiding potentially harmful movements, making it superior to other back training programs.
Program Modules
Understanding the Deep Back Line
Learn about the muscles involved in creating a deep back line and the importance of proper form.
Anatomy of the Back Line
WeeklyUnderstand the erector spinae muscles and their role in spinal stability and back definition.
“The deep back line comes from developing the Erectors which is the long thin muscles that run up your spine.”
Importance of Compound Exercises
WeeklyLearn how compound exercises contribute to overall strength and back development.
“Achieving that really defined look on your back with the Deep back line basically comes from doing hip hinge movements and really focusing on compound exercises”
Exercises for a Deep Back Line
Perform key exercises to target the erector spinae and surrounding muscles.
Romanian Deadlift (RDL)
WeeklyMaster the RDL to target glutes, hamstrings, and erectors. Focus on hip hinge movement.
“Number one is the Romanian deadlift or the RDL now I love this exercise because obviously it's very glute focused but it also massively recruits your Erectors”
Hyperextensions
WeeklyFocus on proper technique to engage the posterior chain. Be mindful of lower back sensations.
“Next up we've got hyper extension this is an amazing exercise generally for your posterior chain”
Bent Over Rows
WeeklyEngage lats and indirectly work the erectors. Maintain a stable core throughout the exercise.
“third exercise is a bent over row or again any exercise where you're in that position where you're pushing the hips back and your chest is leaning forward”
Superman Rows
WeeklyUse bodyweight to strengthen erectors and improve core stability.
“a great place to start is Superman Rose this is exercise number four and the great thing about this is that it's body weight”
Lat Pulldowns
WeeklyBuild overall back strength with foundational exercises.
“just make sure that you're doing all of your basic foundational exercises like your laat pull downs and your uh chin-ups or assisted chin-ups uh your seated low rows and your dumbbell one arm rows”
Core Conditioning
Strengthen your core to support back development and improve overall stability. This module directly complements "Exercises for a Deep Back Line" by providing the necessary core strength for proper form and injury prevention during exercises like RDLs and hyperextensions. The core is critical for stabilizing the spine during those exercises.
Core Workout Routine
WeeklyPerform a series of core exercises.
“I would look at adding super maros into your core workouts and maybe doing them every other day along with leg raises Hollow holds planks and side planks to really get a good conditioned core”
Important Considerations
Things to avoid and important factors that can affect progress
Avoid Good Mornings
WeeklyAvoid good mornings due to high risk of injury, especially for beginners.
“I don't actually think this is a good exercise for anyone to do I personally don't do them”
Focus on Health and Strength
WeeklyPrioritize health, strength, and self-worth over aesthetics.
“I just want to remind you that you are perfect just the way you are and that here at strong curves we yes we want to look good and we're working towards being our better selves but don't let Aesthetics get in the way of your selfworth”
What You'll Accomplish
- Understand the anatomy of the deep back line.
- Perform key exercises to target the erector spinae muscles.
- Develop core strength for stability and injury prevention.
- Avoid potentially harmful exercises.
- Prioritize health and strength over aesthetics.
Full program access + updates