Full Body Volume #2
Regular workout
Created by Danny Kennedy on 21 Jun 2023, last updated on 21 Jun 2023.
est. 58 minutes
Equipment
Cable
Dumbbell
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
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
Pull Ups
3 sets x AMRAP (underhand)
Rest 90 sec between sets
Superset of 3 sets
Barbell Squat
15,10,5 (increase weight each set)
Leg Extensions
15,10,5 (increase weight each set)
Rest for 90 sec
Repeat new set
dumbbell chest press
3 sets x 10 each arm (single arm)
Rest 60 sec between sets
Superset of 3 sets
SL Elevated Hip Lift
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.
Rest for 60 sec
Repeat new set
Superset of 3 sets
DB Arnold Press
10 each arm(one arm at a time, alternating)
Plate Front Raise
10
Cable Rope Facepull
10
Rest for 90 sec
Repeat new set
Superset of 3 sets
Cable Glute Kickback
15 each leg (CHOOSE ONE OR THE OTHER)
SA Tricep Kickback
15 each arm (CHOOSE ONE OR THE OTHER)
Rest for 45 sec
Repeat new set