Full Body Volume #2
Regular workout
Created by Danny Kennedy on 27 Oct 2023, last updated on 27 Oct 2023.
est. 1h 3m
Equipment
Bench
Body weight
Cable
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
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
Push Ups (all variations)
5 sets x 10 (weighted) FLAT
Rest 90 sec between sets
Superset of 3 sets
Pistol Squat to bench
8 each leg
Lying Hamstring Curls
12 each leg (single leg)
Rest for 90 sec
Repeat new set
Pull Ups
3 sets x AMRAP (underhand)
Rest 90 sec between sets
Superset of 3 sets
Incline Bench Cable Row
Reverse Pec Fly
Rest for 90 sec
Repeat new set
Poliquin Step up
3 sets x 10 each leg
Superset of 3 sets
Tibialis Raises
20 each leg
Standing Single Leg Calf Raise
20 each leg
Rest for 60 sec
Repeat new set