Full Body Volume #2
Regular workout
Created by Danny Kennedy on 2 Mar 2023, last updated on 12 Nov 2023.
est. 50 minutes
Equipment
Body weight
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
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
Superset of 3 sets
ATG split squat
10 each leg
Sled Push.
30 sec, HEAVY
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
Repeat new set
Superset of 3 sets
Lat Pull Down
12 + drop set on final set
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
Machine Chest press
12 + drop set on final set
Rest for 90 sec
Repeat new set
Superset of 3 sets
Romanian Deadlift
10 (holding 2 DB's)
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
Leg Extensions
12 + drop set on final set
Rest for 90 sec
Repeat new set
Superset of 3 sets
Single Arm Landmine Press
12 each side
Cable Rope Facepull
20
Landmine Rotation
20 total
Rest for 90 sec
Repeat new set
Superset of 2 sets
Russian Twist.
40 total
Side Plank w/Hip Drop
15 each side
Plank Hold (forearms)
60 sec
Rest for 45 sec
Repeat new set