Full Body Lift

Full Body Lift

1. Back Squat – 10,10,8,8 reps
2. Barbell Press – 10,10,8,8 reps
3. Bent Over Row – 10,10,8,8 reps
4. Walking Lunges – 20 reps – 3 sets
5. Chest Press Leg Drops – 12 reps – 3 sets

Back Squat 

Position your feet shoulder width with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.

Barbell Press 

Stand with your feet about hips width apart and grip the barbell slightly inside shoulder width wide. Keep your core tight and engaged throughout the exercise to avoid arching your back. Slowly lower the bar down to your chest and push the bar above your head making sure to get your arms all the way straight. The bar should be in your palms pushing straight up.

Bent Over Row

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding the barbell with an underhand grip, both your palms facing away from you. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the barbell up towards your hips and squeeze your shoulder blades together. Return back down very slow and controlled, you lead the barbell don’t let it pull you.

Walking Lunges 

Step out so your knee is bent in a 90 degree angle, your back knee should be in about a 90 degree angle as well. Push up through your front heel bring your back leg up. Repeat with the other leg. Make sure your are keeping your core tight and your torso up straight.

Chest Press Leg Drops 

Lay on the ground with a dumbbell in each hand. Straighten your arms up with the dumbbells right over your shoulders. Bring your legs up off the ground with your feet together straight up over your hips. As you drop your legs down right above the ground, bring the dumbbells back down to your chest with your palms facing your legs and your elbows straight out inline with your shoulders. Now that your legs are down and the dumbbells are above your chest you are going to bring them both back up at the same time, meeting in the middle.