Ten-minute no-equipment session
- Prone W raises — 40 seconds.
- Reverse snow angels — 40 seconds.
- Prone “lat pulldown” sweeps — 40 seconds.
- Scapular push-ups — 40 seconds.
- Rest 20 seconds between movements and repeat for two rounds.
Important limitation
No-equipment back training is harder to progressively load than rows, pull-ups or pulldowns. This routine is useful for upper-back movement and muscular endurance, but it is not a perfect substitute for progressively loaded pulling exercises.
Exercise video demonstrations
Use these as visual references for the four movements in the ten-minute session.
Prone W raiseVideo reference: Exercise demonstration
▶ Watch demoReverse snow angelVideo reference: CrossFit Invictus
▶ Watch demoProne bodyweight lat-pulldown sweepVideo reference: Exercise demonstration
▶ Watch demoScapular push-upVideo reference: Athletic-trainer demonstration
▶ Watch demoExternal videos are provided as visual form references. Lean Protocol is not affiliated with the video creators unless explicitly stated.