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Full Body Lift
Full Body Lift
- Reverse Lunges – 10 reps each leg – 4 sets
- Sumo Squat – 10 reps – 4 sets
- Bent Over Row – 12 reps – 4 sets
- Full Body Squat to Press – 12 reps – 4 sets
- Tricep Push Up – 12 reps – 4 sets
- Bicep Curls – 12 reps – 4 sets
Place the barbell on your back on your traps above your shoulder blades. If the bar feels uncomfortable you can put a barbell pad on or use dumbbells at your sides. Stand with your feet hip width apart and slowly step on leg back until it reaches the ground. Both your knees should be in about a 90 degree angle. Push up through your front heel and bring your other leg back up into the starting position. You can alternate legs each time or you can do the reps on one leg and then switch to the other.
Position your feet in a wide stance a few inches outside your shoulders 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, you also don’t want your knees coming over your toes. 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.
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.
Full Body Squat to Press
Position your feet in a wide stance, a few inches outside of your shoulders. You should be keeping your weight in your heels with your knees pointed out, never letting your knees come over your toes. Holding a dumbbell in each hand with your palms facing each other, hold the dumbbells in-between your legs and as you come up out of the squat start to curl the weight up and press it above your shoulders. Going down into the squat bring the weight back down the same way as you brought it up.
Tricep Push Up
You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.
Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.