full body lift: volume 3

This was a fun one, I love using a landmine when available. Only 3 circuits again, hitting most major movement patterns. Slightly upper push and lower pull dominant, so wouldn’t do this the day before a long run. This time we’ll adjust the rep/set scheme.

Sets/Reps:

4 rounds of each circuit

5 reps per movement

Tempo each movement (slow on the way down, pause at bottom, explode on the way up)

Moderate weight, all 3 rounds

Circuit 1

lower push / upper push / anti-rotation core (obliques)

Landmine Curtsy Lunge

Setting yourself up at an angle and keeping the landmine tight to your body, step back and across your midline. Keep 80% of the weight on your front foot, and drive through the outside of the front heel to stand up.

Should feel: Outside glute of front leg

Landmine Shoulder Press

Great for anyone with overhead mobility restrictions. With opposite leg in front, keep your core tight and lower the landmine till your elbow is bent at just passed 90. Then press straight up.

Should feel: Shoulder, tricep, core.

Landmine anti-rotation roll outs

Tough on the obliques. Set your feet wide apart, keep your back flat, and slowly roll the landmine to either side keeping everything still.

Should feel: obliques

Circuit 2

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

Single arm lat pull down with lateral flexion

Adding the stretch upwards is where we get the core working. At the top, let the weight pull your rib cage up on the working side. Starting from the obliques, pull your ribs down and finish by pulling the weight with your arm down.

Should feel: obliques, core, lat, bicep.

1/4 nordic hams

Limited range due to equipment here but these are still brutal on the hammies. Keep your glutes + core tight and lower as far as you can control and come back.

Should feel: Hamstrings, glutes

Ab wheel roll out

A classic and always challenging movement for your whole core. To stay safe, I like to cue a rounded back during this one. Try and keep your low back rounded as long as possible while you roll the wheel out, once you feel like you’ve lost the rounding, stop and return.

Should feel: whole core

Circuit 3

upper push + core / lower pull / anti extension + rotation core (abs + obliques)

Single Arm Incline Chest Press

A strong mix of core and upper body. Keep your back flat on the bench and bring the weight down with a 45-60 degree gap between your elbow and rib cage (the farther this weight moves away from your midline, the harder it is on your core). Pause, and push the weight back up to center.

Should feel: Core, chest, shoulder, tricep

Single Leg PB Ham Curl

Another hamstring banger. The key here is to lift your hips up AS you roll the ball in, that makes your hamstrings work both their jobs: knee flexion and hip extension. Don’t let your toes turn on out the working leg, and keep your toes flexed up.

Should feel: hamstring, glute

PB Strides

Simple yet surprisingly effective. Keep spine neutral (no over rounding OR arching) and slowly bring one knee int your chest. Alternate sides. You can move the ball further away from you if you want more of a challenge.

Should feel: abs/core