full body strength training

Warm-Up/Mobility:

slow wave ratio

• Begin standing on top of the mat with core supported and chest straight.
• Bend your knees, place your hands on the mat, and return your feet to a high plank position, shoulders stacked on wrists, core supported, back straight, and gaze neutral (not looking up or down).
• Bend your arms and lower yourself onto the mat to do push-ups while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping a supported core and a flat back, push yourself back to the starting position.
• Put your feet back on your hands and stand up through your heels.
• Repeat the assigned time.
• MOD: Complete the push-up with your knees on the mat, or complete the sequence with your hands on an elevated surface (bench/couch/chair) instead of the mat.

Dynamic stretch (reverse lunge)

• Begin standing with feet hip-distance apart, core supported, and chest straight.
• Step your right foot back, maintain an upright position and engage your core, bending your knee.
• Cross the heel of the front foot and allow the right foot to step back to meet the left.
• Repeat for your left side and alternate sides for the allotted time.

shoulder mobility

• Standing with your feet hip-distance apart and supporting your core, pull an elastic band or towel taut over your head in a Y position.
• Maintain tension in the straps/towels and support core, keeping your arms straight as you move through the rotator cuff to bring the straps behind you as your activity allows, pain-free.
• Pull the taut strap/towel from the top of your head back to hip level in front of your body.
• Continue this sequence for the allotted time, being careful not to shrug your shoulders toward your ears.

exercise:

squat after pause (8-12)

• Start by standing tall, core supported, and feet slightly wider than hip-distance apart (your feet leaning out slightly is normal).
• Place the barbell on the back of your neck, resting the barbell on the fleshy part of the upper trapezius (or place the dumbbells on your shoulders or sides), engaging between your shoulder blades.
• As you start the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Pause and hold a strong engagement for 3 seconds at the bottom of the squat, then use the power of your hips to push back strongly.
• The maximum number of repetitions.
• MOD: Use an elevated surface like a sofa, chair ottoman, or bench to check your squat form and make sure you’re using the correct muscles. Consider practicing this move without any weighting objects.

lower row (8-12)

• Start by standing up straight, core supported, shoulders back and down (as if they were leaning against a wall), holding a barbell (or two dumbbells) in both hands, palms facing out.
• Lean your hips forward at a 45-degree angle to your body, keeping your core supported and your back flat. Let your weights or barbell hang under your chest, keeping your head and neck in a neutral position.
• Using your back muscles, pull your elbows up and back until the bar touches your ribcage.
• Maintain your body position and lower the weight in a controlled manner.
• The maximum number of repetitions.

sumo deadlift (8-12)

• Place one or two dumbbells on the mat in front of your feet.
• Start by standing in a wide sumo stance, with toes angled out, core supported, shoulders back and down (as if they were against a wall).
• Move your hips back and bend your knees. Keeping chest elevated, knees actively aligned with toes, core supported, back flat and hold barbell (shoulder distance, one palm away from you) or dumbbell in both hands.
• Create a sense of full-body tension by pulling weights lightly (no weights), supporting your core, squeezing between your shoulder blades, and pressing your heels into the mat to engage your hips.
• Stand up vigorously through your glutes, keeping your barbells (or dumbbells) close to your body without letting them float out.
• Come back as you come up and let your weighted object touch your leg.
• The maximum number of repetitions.

Support your workout by using ROCK AND RESTORE, my free form essential amino acid formula. This delicious fruit punch formula contains 30 servings of all 9 free forms of essential amino acids (including BCAAs) for rapid absorption and metabolic use so you can build your body, build lean muscle, recover faster, boost your immune system and improve Cognitive function.

Incline Bench Press (8-12)

• Begin by lying on your back on an inclined bench (30-45 degrees) and raise the bar overhead, aligning it over your nose. Hold the bar with your palms facing out, shoulder-width or slightly wider.
• With your feet on the floor on either side of the bench, support your core and keep your shoulders down and back.
• Engage between your shoulder blades, consider actively pinching them together.
• Release the bar and lower it in a controlled manner, almost resting on your chest just below your collarbone. (Determine your optimal grip by checking that your forearm is straight up and down in this bent arm position.)
• Press the weight straight up and repeat the sequence.
• Note that your wrist stays in line with your forearm throughout the movement.
• The maximum number of repetitions.
• MOD: This movement can be done with dumbbells and the same form.
• Mod with Dumbbells and Stability Ball: Start by resting your back on the stability ball with your feet on the ground and your hips hovering over the mat. Complete the move using the same tips and forms as above.

Biceps Curl (8-12)

• Start standing with the weights in your hands and palms facing forward.
• With your supported core and shoulders back and down (as if they were leaning against a wall), bend your elbows to curl the weight to shoulder height.
• With control, lower the weight to the starting position. Note that your elbows should remain inside your ribcage during the curl.
• The maximum number of repetitions.

Barbell Hip Press (8-12)

• Sit on the floor in front of a bench (or sofa/chair/footrest) and place the weighted barbell on your legs, directly above your hips. Alternatively, you can place dumbbells in your hip crease.
• Push yourself up with your elbows and feet, resting your back against an elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles and your feet are on the floor.
• Supporting your core and passing through your heels, lift your hips and weights to the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
• Return your hips to the floor in a controlled manner and repeat.
• MOD: Do this on a mat with dumbbells.