full body lift: volume 2

Here’s another quick banger. Even shorter than the last one, with only 3 circuits, but still enough to hit every major body part. Circuits, explanations, and technique guidance below each gif. Here’s what I did for sets/Reps.

Sets + Reps:

3 rounds of each circuit

Round 1: Light-medium weight, 8-12 reps

Round 2: medium-heavy weight, 5-8 reps

Round 3: heavy weight, 3-5 reps

Minimal to no rest

Circuit 1

lower push / upper pull / abs (anti-extension core)

Barbell Reverse Lunge

For barbell lower body exercises, I pick these over back squats for 2 reasons: I don’t have to load as much weight and back squats make my torso feel like it’s going to explode.

Front leg should be doing 90% of the work, press through the front heel and make sure the front knee doesn’t cave in.

TRX Row

Simple and challenging. Body should be stiff like a plank, weight on your heels.

If going fully inverted is too hard, just walk your feet back.

TRX Fall Out

Reach as far as you can without letting your back arch.

Circuit 2

lower pull / upper push / obliques (side abs, anti lateral flexion)

Cable SLDL To Row

Your stationary leg is doing most of the work here. Reach your moving leg as far back as you can keeping your back flat. Press through the heel of the lead leg to stand up and finish smoothly with a row.

Single Arm Chest Press with Opposite Leg Lower

Rolls right off the tongue.

This is all core core core. Keep your back flat as you lower the weight, resisting rotation.

Copenhagen with bottom leg hip flexion

Tough variation for the top leg hips. Great for obliques and knee/low back issues. Keep Hips High.

Circuit 3

Full body compound / Shoulders / Triceps / Biceps / Upper Back

Lateral Lunge to Row

This works a system called your “posterior oblique sling”, big words for saying my left glute and right lat. The hip on the side that is stepping is doing 90% of the work. Push through the outside of your foot/heel to return to your starting position, and finish smoothly with a row. Should feel: glute, core, lat/arm.

Back to Wall Front Raise

The wall is a feedback tool, to make sure your posture is good. Keep 3 points of contact: back of your head, mid back, and tailbone. Keep your ribs down as you lift the weight, and don’t lose your points of contact. Should feel: core, shoulders

Step Back Tricep Extensions

Adjusting the line of pull from a regular tricep extension by stepping back. This works that bat wing area. Keep upper arm still and extend hands back like you’re trying to hammer a nail in a wall behind you.

Rope Bicep Curls

The rope makes you feel more peak bicep. As you curl, try turning both pinkies out and away from the center of your body.

Back To Wall Pull Aparts

Wall is the same feedback tool as before. Keep your points of contact, feel your shoulder blades pinch together against the wall.