Join me for this week’s Urban Calisthenics Back-Focused Band & Bodyweight Session—proving you don’t need pull-ups to hit your back hard.

All you’ll need is a resistance band, some floor space, and a clear section of wall—making this perfect for training in any setting.

We’ll move through six targeted exercises in a 45-seconds on, 15-seconds off format, completed over 3 rounds for a total of 18 minutes.

Here’s the lineup:
1️⃣ Quad Press
2️⃣ Band Rows
3️⃣ Wall Military Press
4️⃣ Band Retractions
5️⃣ Wall Slide Take-Offs
6️⃣ Wall Seated Leg Raises

Prep & Warm-Up:
Always start with mobility and activation to prime your body.

No distractions —let’s get to work! 🔥