Hinge + Vert. Push #1 (hamstrings and shoulders)
Full Body workouts
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9m 48s
4 sets of 6-12 reps, stopping with 2-3 RIR (Reps in Reserve)
1 minute rest breaks
Exercise demo time stamps:
1. Superset 1:05 Sumo deadlift + 3:00 front press
2. 4:15 B-stance RDL
3. 5:55 Seated shoulder press
4. Superset 7:25 glute bridge + Wall deadbug
Up Next in Full Body workouts
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Lunge + Vert. Pull #1 (legs and back)
4 sets of 6-12 reps, stopping with 2-3 RIR (Reps in Reserve)
1 minute rest breaks
Exercise demo time stamps:
1. 1 set each, rest between progression (1:30) walking lunge, (2:45) Split lunges, (3:40) reverse lunges
2. 4:45 Lat pullover
3. 7:00 Lateral lunge
4. Superset 8:40 Banded lat pulldown +... -
Horizontal push/pull #1 (upper body)
4x6-12 reps with 2-3 RIR (reps in reserve)
1. Superset 0:55 Banded deadbug + 2:30 supinated push ups (or normal push ups)
2. 3:45 Incline chest press (or flat chest press)
3. 5:15 Renegade row
4. Superset 6:40 seated banded row + 8:00 standing band chest fly -
Full body #3
Equipment needed: dumbbells (light and heavy or whatever you have plus a band), a chair/bench
1. superset 1:00 chest press + 2:00 shoulder taps
2. 3:00 Reverse lunges
3. superset 4:00 seated goodmorning + 5:30 rear delt fly
4. 6:30 Single arm bent row into a tricep kickback
5. Squats to FAILURE
