Full Body
Warm Up
Start your workout with this quick warm up!
Start your workout with this quick warm up!
Exercise Tutorials
This is where you learn the correct form for each of the exercises within this session.
This is where you learn the correct form for each of the exercises within this session.
Clean & Press
10 reps - 4 sets - 120s rest
Glute Bridge with Pause
12 reps - 4 sets - 120s rest
Feet Assisted Pull Up
See below for alternative if you do not have a suitable bar to use.
10 reps - 3 sets - 90s rest
Hand Elevated Push Up
8 reps - 3 sets - 90s rest
Weighted Dead Bug
16 reps - 3 sets - 90s rest
Dumbbell Bicep Curl w. Pronated Eccentric
10 reps - 3 sets - 90s rest
Gym Based Alternatives
If you have access to a more diverse range of equipment, these are alternatives that you're welcome to select.
If you have access to a more diverse range of equipment, these are alternatives that you're welcome to select.
Lat Pull Down - Wide + Pronated Grip
This is an alternative to Feet Assisted Pull Up.
10 reps - 3 sets - 90s rest
Single Arm Banded Pull Down
This is an alternative to Feet Assisted Pull Up if you don't have a pull up bar.
10 reps e/s - 3 sets - 90s rest
Dual Cable Bicep Curl
This is an alternative to Dumbbell Bicep Curl w. Pronated Eccentric
10 reps - 3 sets - 90s rest
Post Workout Stretch
Hopefully you have time to finish your workout with a post workout stretch!
Hopefully you have time to finish your workout with a post workout stretch!
