Full Body Strength #2
Regular workout
Created by Danny Kennedy on 16 Jan 2023, last updated on 16 Jan 2023.
est. 1h 24m
Equipment
Body weight
Bands (loops)
KB Hip Flexor Mobility
2 min, 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
Strider Stretch
45 sec, each side
Lift front heel and back knee
Lift front heel and back knee
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
Tibialis Raises
2 sets x 25
Rest 90 sec between sets
Barbell Box Squat
4 sets x 8,8,6,6 (1 set of each)
Hips back, knees out, chin down, think about spreading the floor
Hips back, knees out, chin down, think about spreading the floor
Rest 3 min between sets
dumbbell chest press
4 sets x 8,8,6,6 (1 set of each)
Rest 2 min between sets
SA Row
3 sets x 8
Rest 90 sec between sets
Romanian Deadlift
4 sets x 8,8,6,6 (1 set of each)
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Rest 2 min between sets
Poliquin Step up
3 sets x 10 (either holding 2 DB's in each hand or
barbell on your back)
Rest 60 sec between sets
Lat Pull Down
3 sets x 8 (underhand)
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Rest 90 sec between sets
Superset of 3 sets
Incline Bench DB Curl
10
Cable Rope Tricep Pushdown
8
Rest for 90 sec
Repeat new set
Paloff Press
3 sets x 10 each way
1. For this exercise, set the rollers at shoulder height.
2. You’re gonna be focusing on your abdominals even though your arms will be moving.
3. Have a nice soft knee bend and have a quiet body or a still body where you’re not moving.
4. With your side to the cable, grab the handle with both hands.
5. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
6. Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged.
7. Repeat.
1. For this exercise, set the rollers at shoulder height.
2. You’re gonna be focusing on your abdominals even though your arms will be moving.
3. Have a nice soft knee bend and have a quiet body or a still body where you’re not moving.
4. With your side to the cable, grab the handle with both hands.
5. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
6. Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged.
7. Repeat.
Rest 30 sec between sets