Heavy Day: Volume 2

Some of these GIFs may look different than the instagram post, but that’s only cause I don’t want to clog my laptop with repeat GIFs of the same exercises. Nonetheless, here’s a full body heavy day from yesterday:

3 Circuits

3 Rounds Each

8, 6, 4 for reps

Ascending weight with each set

Minimal Rest

Circuit 1

Lower Pull / Upper Push / Core

Trap Bar Dead Lift

Flat back, core tight, push your feet into the ground to stand up. Rotate your knees outward over your ankles for extra glute.

1/2 Kneeling KB Press

Stable hips, tight core, press with your shoulder blade to lift the weight.

Wheel Roll Out

Tuck your tailbone under and try and keep it there as long as you can.

Circuit 2

Lower Push / Upper Pull / Core

Lateral Lunge

Sit back, feet straight, push your working leg into the ground at an angle away from your body to stand back up.

3 point Bent Over Row

Big chest, tight core. Keep everything stable as you row.

Single Leg Side Bend

Less of a lean, more of a separation between your ribs and hips on the unloaded side. Crunch the ribs back down to return to standing.

Circuit 3

Rotational Push + Pull + Core

Rotational Row

Push through the outside of your lead foot to initiate the movement. Rotate your hips away from the lead knee, keeping the knee stable. Arm finishes the movement.

Rotational Chest Press

Push through your back foot to initiate the movement, and rotate your hips towards your lead knee. Arm finishes the movement

Rotational Lift

Hinge into the inside hip, drive off the outside of your foot with a tight core to rotate away from the cable.