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 |
|---|---|---|---|---|
SMR Exercises |
roll and breath 5 minutes |
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Scissor with rotation (Knead through) |
4 warm ups- reach backs, kneadthroughs, spidermans and scissors |
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spiderman rotation |
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Knealing Thread through |
Then do the porn star with a 6 second lower band do around the world push ups |
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Bulgarian Squat |
3 | 10-12 | A1. Bulgarian Split Squat |
|
Lat Pulldown |
3 | 8-10 | A2. Assisted Chin up |
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Dumbbell Chest Press |
3 | 10-12 | B1. Flat Dumbbell Chest Press |
|
Lying Leg Curl (Hamstrings) |
3 | 6-8 | B2. Lyingv Leg Curl |
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Fitball Rollouts (Wheelbarrow) |
3 | 8-10 | C1. Fitball Rollouts |
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Close-Grip Seated Row |
3 | 8-10 | C2. Close Grip Seated Row |
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Dumbbell Back Lunge |
C3 |