WEEK 4 DAY 6 - FULL BODY

WEEK 4 DAY 6 - FULL BODY

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WEEK 4 DAY 6 - FULL BODY
  • LAT PULL DOWN (4X12)

    Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

    Weight Recommendations:

    Beginner: 10-15lbs
    Intermediate: 20-45lbs
    Advanced: 50-90+ lbs

  • LEG PRESS (4X12)

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Weight Recommendations:

    Beginner: 10-15lb plates on each side
    Intermediate: 20-45lb ...

  • BICEP CURL: FULL TO HALF (4X8)

    Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+...

  • GLUTE FOCUSED HYPER EXTENSIONS (4x12)

    Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

  • BULGARIAN TO RDL (4X8)

    Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Then keep your back leg in standing position while dropping your chest and the weights to go into a single leg RDL- that is one rep on ONE side!

    We...

  • BALL SLAM MOUNTAIN CLIMBERS (3x10)

    *use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
    Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repea...

  • FINISHER CIRCUIT

    Circuit: (50 second work / 25 second rest) 2x
    - Squat steps
    - Leg lifts
    - Plank to lunge twists
    - Weighted calf raises
    - Around the world raises