Full Body A - Foundation Strength
Focus on building a solid foundation using major compound movements for the legs, chest, back, and shoulders. This session aims to increase total-body strength and improve movement mechanics.
Warmup
(4)Rowing Machine
Maintain a steady, moderate pace at 50-60% of your maximum heart rate to elevate your core temperature.
Leg Swings
Stand on one leg and swing the other leg forward and backward in a controlled motion to loosen the hips.
Arm Circles
Extend your arms to the sides and make small circles, gradually increasing the size to warm up the shoulder joints.
Cat-Cow
On all fours, alternate between arching your back toward the ceiling and dipping it toward the floor to mobilize the spine.
Main Workout
(6)Barbell Squat
Weight is total bar weight. Position the barbell across your upper traps, keep your chest high, and descend until your thighs are parallel to the floor before driving back up.
Barbell Bench Press
Weight is total bar weight. Lie flat on the bench, lower the barbell to your mid-chest with elbows at a 45-degree angle, then press it back to full extension.
Seated Cable Row
Weight is per side of the cable stack. Pull the handle toward your lower ribs while keeping your back straight and squeezing your shoulder blades together.
Dumbbell Shoulder Press
Weight is per dumbbell. Sit or stand with dumbbells at shoulder height, palms facing forward, and press them overhead until your arms are straight.
Lat Pulldown
Weight is per side of the cable stack. Grip the bar wider than shoulder-width and pull it down to your upper chest while keeping your torso slightly leaned back.
Dumbbell Lunges
Weight is per dumbbell. Hold a dumbbell in each hand and take a large step forward, lowering your back knee toward the ground before returning to the start.
Cooldown
(3)Standing Quad Stretch
Stand on one leg and pull your opposite heel toward your glutes, keeping your knees together to stretch the front of the thigh.
Doorway Chest Stretch
Place your forearms on a door frame and lean forward gently to stretch the chest and front shoulders.
Child's Pose
Kneel on the floor, sit back on your heels, and reach your arms forward on the ground to stretch the back and shoulders.