The fifth video in this series concludes with the two final mandatory rear poses, including the back double biceps and back lat spread. They're part of the compulsory (or muscularity) round, in which there are seven poses in all.
Practice holding these poses for 30-60 seconds at a time to build endurance.
Back Double Biceps
Beginning in the rear-facing quarter-turn position, place the ball of the foot from your best leg back behind the heel of your other foot. Bend your knees slightly, so you can tense your hamstrings, calves, and glutes. Push lightly from the rearward foot to create tension in the hamstrings, though most of the weight is on the other foot.
Bring your arms together overhead and arch your back, then draw your elbows down and back as if performing an imaginary lat pull-down. Your elbows should be about even with your shoulders. Flex your arms hard, and rotate your arms slightly backward.
Back Lat Spread
Start in the rear-facing quarter-turn position, and place the ball of the foot from your best leg back behind the heel of your other foot. Bend your knees slightly so you can tense your hamstrings, calves, and glutes. Push lightly from the rear foot to create tension in the hamstrings, though most of the weight is on your front foot. Place your hands on the backs of your hips, and close your hands.
Pull your elbows forward, rotating your scapulae at the same time. Your scapulae should abduct forward to allow the lats to flare as your bring your elbows forward, keeping your ribcage expanded and leaning back slightly at the waist.