I incorporated a few different back exercises into my workout yesterday morning and woke up feeling super sore (in the best way possible of course) so thought I would share! Remember when you're working your back you have to really focus on that mind muscle connection. Always have slow and controlled movements and pause and squeeze those shoulder blades together and then really open up those lats. I so often see people at the gym with really terrible form when performing back exercises- typically either going too heavy or doing a lot of swinging, so don't do that! I listed the weight I used below since I'm always asked, but remember to go at your own pace and don't move your weight up until you feel you can do so safely.
Straight leg dead lifts 4 x 10 - go heavy! (I used 105 lbs)
Low row machine- 4 x 10 (50 lbs)
Bent over barbell row 4 x 10 (55 lbs)
Seated row with wide grip attachment- 3 x 12 (60 lbs)
Pulldowns on cable machine- 4 x 10 (50 lbs on 2 sets and 40 lbs on 2 sets)
High rows on lat pulldown machine 4 x 10 super set stair sprints- 30 seconds (45lbs)