Full Body
03/05/2017This is a full body workout with a frequency of up to 3 times per week. Example if you were to train on Monday, you then wouldn't train again until Wednesday and then Friday with 2 days rest. 1 on 1 off, 1 on 2 off. Objective of the program is to build muscular endurance and to develop correct motor patterns.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
spiderman rotation |
1-2 | 10 | Warm-up Spiderman |
|
Fitball Rollouts (Wheelbarrow) |
1-2 | 10 | ||
Correct Squat [Tutorial] |
||||
Kettlebell Goblet Squats |
2-3 | 12-15 | A1 |
|
Lat Pulldown |
2-3 | 12-15 | A2 |
|
Split Squat |
2-3 | 10-12 | B1 |
|
Body Weight Row |
2-3 | 8-10 | B2. - Inverted row (TRX/BB rack). |
|
Dumbbell Chest Press |
2-3 | 10-12 | C1 |
|
Lying Leg Curl (Hamstrings) |
2-3 | 8-10 | C2 toes pointed |