Home Full Body 6

A1

Notes:

Glute Isometronic

2 sets of 10-12 reps. 10 second hold. Minimal Rest (0s)

  • 2 Sets

Superset

A2

Notes:

Glute Lunge

2 sets of 10-12 reps. Minimal Rest (0s)

  • 2 Sets

A3

Notes:

Single Leg Glute Bridge

2 sets of 10-12 reps. 2 second hold in peak contraction. Partial Rest (1 min)

  • 2 Sets

B1

Notes:

Pike Pushup

2 sets of 4-6 reps. Minimal Rest (0s)

  • 2 Sets

Superset

B2

Notes:

Lateral Raise

2 sets of 12-15 reps. Partial Rest (2min)

  • 2 Sets

C1

Notes:

Upper Back Press

8-10 reps. Minimal Rest (0s) 2sets

  • 2 Sets

Superset

C2

Notes:

Upper Back Press

External Rotations Only (no press motion) - AMRAP. Partial Rest (90s) Perform 2 sets

  • 2 Sets

D1

Notes:

High Band Row (Rear Delt)

3 sets of 6 - 2 second hold in peak contraction. Partial Rest (30s)

  • 3 Sets

E1

Notes:

Spider Curl

Perform 3 sets. Keep 2-3 RIR. 6-8 reps - Minimal Rest (0s)

  • 3 Sets

Superset

E2

Notes:

Preacher Curl

3 sets of AMRAP. Use the same weight as E1. Minimal Rest (0s)

  • 3 Sets

E3

Notes:

Spider Curl

You’ll only be able to handle a partial range here. Hold the peak for 5 seconds on each rep, and perform 5 reps only. AMRAP. Partial Rest (2min)

  • 3 Sets

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