Gym - Full Body & Core
Last session hit upper body, chest, shoulders. Today we train quads, chest, back, hamstrings, shoulders, core, biceps and triceps, led by Barbell Back Squat, to build raw strength.
Warmup
(4)Treadmill Jog
Maintain a steady, slow run to prepare the cardiovascular system and lower body joints for exercise.
Prying Goblet Squat
Weight is added weight only. Descend into a squat and use your elbows to 'pry' your knees open, shifting side to side to open up the hips.
Bodyweight Walkouts + Push-ups
Hinge at the hips and walk your hands out to a plank, perform a push-up, then walk your hands back to your feet.
Scapular Glides
Focus on controlled movement of the shoulder blades, retracting and protracting without bending the elbows.
Main Workout
(6)Barbell Back Squat
Weight is total bar weight. Place the barbell across your upper back, sit your hips back, and squat to depth while keeping your chest up.
Barbell Bench Press
Weight is total bar weight. Lower the barbell to your mid-chest and press it back up to full elbow extension.
Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips and pull the bar toward your lower abdomen, keeping your back flat.
Lying Leg Curl
Weight is added weight only. Lie prone on the machine and curl the pad towards your glutes, keeping your hips pressed firmly into the bench.
Dumbbell Lateral Raise
Weight is per dumbbell. Raise weights out to your sides until they reach shoulder height, keeping a slight bend in the elbows.
Weighted Plank
Weight is added weight only. Hold a standard plank position with a weight plate placed safely on your lower back.
Cooldown
(3)Walking Stretch
Walk at a very slow, relaxed pace to bring the heart rate down gradually.
Doorway Chest Stretch
Place both forearms on a doorframe and step through to feel a deep stretch in the pectoral muscles.
Hanging Lat Stretch
Hang passively from a pull-up bar, allowing your shoulders to relax and your spine to decompress.