1 Day, Full Body, Functional Hypertrophy, Lisa Birch, 12/05/2017

1 Day, Full Body, Functional Hypertrophy

11/05/2017

This is a full body program designed for functional hypertrophy. It is 1 workout to be repeated 2 to 3 times per week which can be done before a warrior workout at a lower volume. Specific focus on posterior chain of the lower body to avoid high stress on knee joint for those with knee issues.

Video	Sets	Reps	Comment
Deadlift	3-4	5-6	A1. Deadlift Tempo: 3111 Rest: 30 seconds
Prone Glute lifts	3-4	6-8	A2. Prone Glute lift or Standing Kick-back Tempo: 3011 Rest: 60 seconds
Dumbbell Chest Press	3-4	8-10	B1. Dumbbell Chest Press or Push-up Tempo: 3010 Rest: 30 seconds
Body Weight Row	3-4	8-10	B2. Body Weight or TRX row Tempo: 3011 Rest: 60 seconds
Plank	2-3	20-30"	C1. Plank Tempo: N/A Rest: 30 seconds
X Band Walks	2-3	6-8	C2. X Band Walks Tempo: Controlled Rest: 30 seconds

Alternative Exercises

08/06/2017

These are alternative exercises that can be performed if a piece of equipment is being used.

Video	Sets	Reps	Comment
Glute Ham Pullthroughs	3-4	6-8	1A. Glute ham pull throughs with band or cable
Bridge and Variations	3-4	6-8	1B. Bridge and Variations
Push up	3-4	6-8	2A. Push Up from knees
1 Arm Dumbbell Row	3-4	6-8	2B. 1 Arm Dumbbell Row
Side Plank with Rotation	2-3	6-8ea	3A. Side Plank with Rotation
			3B. Side lying Leg raise