Full Body Strength #1
Regular workout
Created by Danny Kennedy on 21 Jun 2023, last updated on 21 Jun 2023.
est. 1h 6m
Equipment
Sled
KB Hip Flexor Mobility
90 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
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
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
Barbell Box Squat
4 sets x 8,8,6,6
Hips back, knees out, chin down, think about spreading the floor
Hips back, knees out, chin down, think about spreading the floor
Rest 2 min between sets
Superset of 3 sets
Floor Press
10,8,6
Pull Ups
8,6,4 (overhand) - weighted if possible
Rest for 2 min
Repeat new set
Romanian Deadlift
3 sets x 8
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 90 sec between sets
Single Leg Press
3 sets x 8 each leg
Slow and controlled on the way down, keep lower back pinned into the bench, pushing through the heel, don't lock out the knee at the top of the rep
Slow and controlled on the way down, keep lower back pinned into the bench, pushing through the heel, don't lock out the knee at the top of the rep
Rest 90 sec between sets
Superset of 3 sets
Cable Rope Tricep Pushdown
12,10,8 (increase weight each set)
DB Lateral Raise
12,10,8 (increase weight each set)
Rest for 90 sec
Repeat new set
Calf Raises on the leg press
4 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 60 sec between sets