Full Body Strength #1
Regular workout
Created by Danny Kennedy on 16 Jan 2023, last updated on 16 Jan 2023.
est. 1h 29m
Equipment
Kettlebell
Sled
KB Hip Flexor Mobility
60 sec, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Hip Flexor Stretch
45 sec, each side
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Strider Stretch
30 sec, each side
Lift front heel and back knee
Lift front heel and back knee
Pec/Shoulder Stretch
45 sec, each side
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
45 sec, each side
Relaxed grip
Relaxed grip
Cat/Cow Lower Back Stretch
30 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
Backwards Sled Pull
1 set x 5 min
Substitute with walking backwards on the treadmill while leaving the treadmill off
Substitute with walking backwards on the treadmill while leaving the treadmill off
Rest 90 sec between sets
Sumo Deadlift
4 sets x 8,6,4,2 (1 set of each rep range)
Feet outside shoulder width, rotated out, chin down, long arms, think of pushing the floor apart with your feet, finish with glutes ON.
Feet outside shoulder width, rotated out, chin down, long arms, think of pushing the floor apart with your feet, finish with glutes ON.
Rest 3 min between sets
Reverse Dumbbell Lunges
3 sets x 6 each leg (barbell)
Rest 2 min between sets
Pull Ups
4 sets x 6
Rest 90 sec between sets
Single Arm KB Shoulder Press
3 sets x 8 each side
Rest 90 sec between sets
Lying Hamstring Curls
4 sets x 8
Rest 90 sec between sets
Superset of 4 sets
Seated Dumbbell Hammer Curl
8
Elbows stay pinned to the side Only part of the arms that moves is from the elbow down Full stretch at the bottom Open chest and shoulders
Elbows stay pinned to the side Only part of the arms that moves is from the elbow down Full stretch at the bottom Open chest and shoulders
Overhead Rope Tricep Extension
8
Rest for 90 sec
Repeat new set
Calf Raises on the leg press
5 sets x 10
Soft knees, push through the big toe, full stretch, full squeeze
Soft knees, push through the big toe, full stretch, full squeeze
Rest 90 sec between sets