Day One

Back Burner

Workout Length


Skill Level


They say the strength of a person is measured by their back. Today we’ve got a series of exercises built to measure your “strength”. Are you ready to feel the burn?

Your Trainer:

Kris Black

Meet Kris, our founder and lead trainer at Signature Methods. Specializing in behavioral change, muscle building, and sports performance, Kris develops personalized workout programs for diverse fitness goals. His approach integrates behavioral science and holistic wellness principles to empower your health journey. Whether you aim to build muscle, enhance athletic performance, or adopt lasting lifestyle changes, Kris offers expert guidance to achieve your fitness aspirations. Experience transformative fitness with us at Signature Methods.

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  • 1

    Caution: This is not an exercise for those with back issues. Avoid jerking motions as this could cause serious injury.

    Variation: Dumbbell Stiff Legged Deadlift or Good Mornings.

    + Full Workout Description + Watch An Example
    • 12 reps
    • 12 reps
    • 8 reps

    1. Load up a barbell and stand behind it with your shins gently touching the bar.

    2. While maintaining good posture (a straight back), bend at your knees and hips to lower your torso enabling you to take a shoulder width overhand grip.

    3. This grip position should be just outside of your knees and your hips should remain higher than your knees. This will be the starting position of the exercise. Tip: You can adopt an alternate grip (one overhand and one underhand) if it is more comfortable for you.

    4. Grip the bar and initiate the movement by pressing through your heels and quads whilst simultaneously use the muscles in your back to bring your torso into a vertical position.

    5. Throughout the movement keep the bar close to your body, maintain strict form (straight back) and exhale. Once you are in a standing position you should push your chest out by pulling your shoulder blades together.

    6. After a brief pause, descend the barbell back along the same path and inhale until you are back in the starting position.

    7. Repeat for the recommended amount of repetitions.

  • 2
    Bent-over row

    Caution: This exercise may not be suitable for people that suffer from any back pain/injuries.

    Variations: Bent Over Row (Reverse Grip) or Seated Row Machine.

    + Full Workout Description + Watch An Example
    • 15 reps
    • 12 reps
    • 8 reps

    1. Load up a barbell with the desired amount of weight and place it on the floor infront of you. Take hold of it with a wider than shoulder width, overhand grip by bending at your knees and waist (more so at your waist)

    2. while maintaining a straight back. Your arms should be hanging perpendicular to the floor at this point. This is your starting position.

    3. Exhale and squeeze the muscles in your back to bring the barbell in towards your torso. Bend at the elbow to allow the movement but try not to take any weight through your forearms/ biceps.

    4. Once the barbell is as close to your body as it can be or the muscles in your back are at tight as they can be, inhale and return the barbell along the same path back into the starting position.

    5. Repeat for the recommended amount of repetitions.

  • 3
    Yates Row

    Caution: This exercise is not recommended for people with back issues.

    Maintain perfect posture throughout to minimise possibility of injury.

    Variations: Dumbbell Bent Over Row or Kettlebell Bent Over Row.

    + Full Workout Description + Watch An Example
    • 12 repetitions
    • 10 repetitions
    • 8 repetitions

    1. Grab a barbell (underhand grip, palms facing away from you) and adopt a shoulder width stance while leaning forward from your hips.

    2. Maintain a straight back as you do so, making sure to flex your knees as you lean.

    3. Lean forward until your torso is nearly parallel to the floor while allowing your arms to hang perpendicular to it. This is your starting position.

    4. While holding a stationary torso and exhaling, pull the barbell up towards your belly button by attempting to squeeze your elbows together behind your back.

    5. In order to make this movement possible, contract the muscles in your back by pulling your shoulder blades together. At the top contracted position, pause for a second before returning the barbell along the same path to the starting position (inhale as you do so).

    6. Repeat for the recommended amount of repetitions.

  • 4
    • 10 reps
    • 10 reps
    • 10 reps

    1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

    2. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.

    3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out.

    4. This is your starting position.

    5. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.

    6. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.

    7. Repeat this motion for the prescribed amount of repetitions.

  • 5
    One Arm Dumbbell Row

    Variations: Low Cable Row or Single-Arm Row (Kettlebell).

    + Full Workout Description + Watch An Example
    • 15 repetitions
    • 12 repetitions
    • 10 repetitions

    1. Grab two dumbbells and place them next a flat bench. With your right knee, kneel on one end of the bench with your left leg remaining straight and on the floor for support. Lean on the bench with your right hand whilst taking hold of the dumbbell with your left hand. Your torso at this point should be parallel with the floor with a neutral spine.

    2. This will be your starting position.

    3. Keeping your upper arm close to your body, pull the dumbbell up to the side of your hip whilst maintaining a stationary torso. Exhale as you lift the dumbbell. Tip: Contract your back muscles in order to create this movement. Your arms should remain as passive as possible.

    4. Lower the dumbbell back down to the starting position. Inhale as you perform this step.

    5. Repeat the movement for the recommended amount of repetitions and then switch sides.

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