Full Body
08/12/2017This 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 |
|---|---|---|---|---|
Tennis Ball Spine Roll |
Massage ball between shoulder blades and spine. |
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Band Pull-Apart Variations with Tutorial |
Isometric hold without movement for 30sec. |
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spiderman rotation |
1-2 | 10 | Warm-up Spiderman |
|
Fitball Rollouts (Wheelbarrow) |
1-2 | 10 | ||
Correct Squat [Tutorial] |
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Barbell Box Squat |
2-3 | 12-15 | 4kg | A1. Box Squat |
Seated Row’s |
2-3 | 12-15 | 18kg | A2. Seated Row machine |
|
Quick Step Ups |
2-3 | 10-12 | 4kg | B1. Step Ups on Reebok step |
Palov Press Variations |
2-3 | 8-12 | 23kg | B2. 1/2 Kneeling Palov Press |
Dumbbell Chest Press |
2-3 | 10-12 | 7kg | C1. Parallel grips |
Lying Leg Curl (Hamstrings) |
2-3 | 8-10 | 18kg | C2. Lying Leg Curl |