Full Body Volume #1
Regular workout
Created by Danny Kennedy on 2 Mar 2023, last updated on 12 Nov 2023.
est. 1h 2m
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
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
Pec/Shoulder Stretch
60 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
60 sec, each side
Relaxed grip
Relaxed grip
Poliquin Step up
2 sets x 12 each leg
Rest 60 sec between sets
Barbell Box Squat
4 sets x 10 (your choice of box or no box)
Hips back, knees out, chin down, think about spreading the floor
Hips back, knees out, chin down, think about spreading the floor
Rest 90 sec between sets
Superset of 3 sets
Incline DB Chest Press
12-15
Pull Ups
(underhand) 12-15
Rest for 90 sec
Repeat new set
Superset of 3 sets
BB Hip Thrust
10
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Glute Hamstring Raise (45 degree back extension machine)
20
Rest for 90 sec
Repeat new set
Superset of 3 sets
seated cable row
12 (elbows high and wide grip)
DB Lateral Raise
12
Rest for 60 sec
Repeat new set
Superset of 2 sets
Incline Bench DB Curl
20,10
Cable Rope Tricep Pushdown
20,10
Rest for 60 sec
Repeat new set
Superset of 3 sets
Calf Raises on the leg press
15
Soft knees, push through the big toe, full stretch, full squeeze
Soft knees, push through the big toe, full stretch, full squeeze
Weighted Sit Up
15
Rest for 45 sec
Repeat new set