Week One - Upper Body Workout - Full Body Power & Strength
Full Body Power & Strength
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32m
Mobility/Stability - 5mins
30 sec - back extensions
30 sec - arm circles
15 - jumping jacks
1min - mobility flow (cat/cow, child’s pose)
Main - 3 sets - 1 min rest
A1 Dumbbell row - neutral grip - 12 reps (option to fill backpack with water bottles or use barbell)
Triset - 3 sets - 10 reps each- 45sec rest - option to use water bottles for weights if you don’t have dumbbells)
B1 Dumbbell bicep curl
B2 Upright row
B3 Zottman curls
Superset - 3 sets - 30 sec rest
C1 Hammer curls (10 reps)
C2 Single arm row (20 total)
Core Finisher - AMRAP - 1:30 each
X2 - Bicycle Crunches
Up Next in Full Body Power & Strength
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Week One - Full Body Workout - Full B...
Mobility/Stability - 5 min
1min - high knees
30 sec - butterfly stretch
30 sec - sprinter pose calf stretch (L)
30 sec - sprinter pose calf stretch (R)
1min - mobility flow (bird dog, child’s pose)Triset - 4 sets - 12 reps - 1:30 rest
Squat Thrusters
Tricep kickbacks
Goblet squatFinis...
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Week Two - Lower Body Workout - Full ...
Mobility/Stability
Figure 4 internal rotation stretch
90-90 hip waves
Garland squat with alternating arm reachMains - 3 sets - 30 sec rest
A1 - 1 ½ Squat - 12 repsSuperset 1 - 3 sets - 30 sec rest
C1 Bench or chair step ups (6 per side)
C2 “Around the world” lunges (10 around the worlds)... -
Week Two - Full Body Workout - Full B...
Mobility/Stability
1 min - jumping jacks
30 sec - butterfly stretch
30 sec - sprinter pose calf stretch (L)
30 sec - sprinter pose calf stretch (R)
1min - mobility flow (bird dog, child’s pose)Main - 4 sets - 12 reps - 1 min rest
Weighted Hip Thrusts
Goblet 1 ½ squats
Tricep Dips
Lateral ...
