Full Body Volume #1
Regular workout
Created by Danny Kennedy on 21 Jun 2023, last updated on 21 Jun 2023.
est. 53 minutes
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
Strider Stretch
40 sec, each side
Lift front heel and back knee
Lift front heel and back knee
Thoracic and Chest/Shoulder Opener
8 each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up 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
Lat Pull Down
3 sets x 6 heavy underhand, 10 light overhand straight
after
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
Seated Hamstring Curl
12
Glute Hamstring Raise (45 degree back extension machine)
12 (with weight)
Rest for 60 sec
Repeat new set
Superset of 3 sets
Incline Barbell Bench Press
15,10,5 (increase weight each set)
Push Ups (all variations)
5,10,15
Rest for 90 sec
Repeat new set
Leg Press
3 sets x 21 (7 in top half, 7 in bottom half, 7 full
range)
Rest 90 sec between sets
Single Arm Cable Reverse Fly
3 sets x 12 each arm
Superset of 3 sets
Wall Hip Raises
30,20,10
Standing Single Leg Calf Raise
30,20,10 each leg
Rest for 90 sec
Repeat new set