The Vault Back Exercises

Back Exercises


Equipment Needed: Mat

Pull Apart (back)

Pull Through (lower back)

Sumo Squat Pull (back/legs)

Squat Rows (Back/Legs)

Romanian Deadlift

Back Row (Connected)


Face Pull

Bent Over Row

Reverse fly (not Connected)

Lat pulldown

Single-arm row

Standing Y’s


Bird Dog Extension (Back)

Single Leg Hip Thrust (ABS-Back)

Reverse Angel (Full Body)

Superman (Full body)

Mountain Climbers (Full Body)

Burpees (Full Body)

Bicycle Crunch (ABS – Legs)

Tips For Back Exercises With Bands:

As you work on strengthening your back muscles, keep these things in mind:

  • Focus on the muscle mind connection — thinking about the specific muscle moving your body during each exercise — to get the most out of each movement.
  • Aim to complete 3 of these exercises twice per week to see improvement in 1–2 months. Start with 2 sets of 10 reps, then work your way up to 3 sets of 12–15 reps.
  • Do a posture check throughout the day. If you find yourself in that head-forward position, reset — neck straight, shoulders back, back straight, feet flat on the floor of the truck.

RuggedTrucker Fit.