full body lift: volume 4

To celebrate the re-opening of my Equinox, this is a power-driven workout with moderate conditioning at the end. Still should take under 30 minutes, and hits all the major movement patterns. Here’s the breakdown:

Sets/Reps:

3 rounds of each circuit

6 reps per exercise (12 on the double leg dead bugs)

Heavy weight all around

Circuit 1 - Power

Med Ball Rotational Scoop Toss

All in the hips. Drive through the outside of your trail foot and turn your hips to the wall.

Single Leg Box Jump

I like these better than double cause I feel like I can focus on using my glutes better. Start low, don’t worry about box height just try to get as high as you can and land softly.

Circuit 2 - Full body + Core

Kettlebell Clean and Press

Great full body exercise. Stay square and snap through the hips, using your glutes and hammies. Core tight as you press up. On the descent, make sure you wait till the last second before hinging your hips

Med Ball Overhead Double Leg Dead Bug

Back flat, arms straight, making the biggest arch you can with your arms.

Circuit 3 - Full body + Core

Sled Push

Keep the torso tight, drive through your glutes by pushing the ground away from you

Bird Dog Bent Over Row

Opposite leg is up in the air, not too high. Core tight, slowly row as normal keeping your back stable - as though you have a glass of wine on your back

Conditioning

Curve Run

If you don’t have a curved treadmill, a regular one will suffice.

2 rounds of 60s at 75% of your max speed, with 2 minutes of rest between each round