WORKOUT
Total Body 1
A full-body strength session with Tabata cardio finisher. Bench press, lat pull down, Romanian deadlift, and plank variations followed by Assault Bike or Rower Tabata.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio — Assault Bike or Rower | 5 min | Zone 2 (60–70% heart rate max) | Zone 1 (50–60% heart rate max) |
01 Cardio — Assault Bike or Rower
5 min
Progression Zone 2 (60–70% heart rate max)
Modification Zone 1 (50–60% heart rate max)
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Standing Dynamic Hamstring Stretch | 10x | Increase hip flexion | Lie on back |
| 02 | Bridge w/ Pec Stretch | 20x | Single leg | Straighten elbows |
| 03 | Hip Hinge — PVC Dowel | 10x | Single leg | Seated |
| 04 | Half-Kneel Thoracic Multi-Directional Mobility | 5x each direction | — | Quadruped Thoracic Rotation Mobility Opener |
5x each direction
Modification Quadruped Thoracic Rotation Mobility Opener
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Bench Press | 1 set x 20 warm-up, then 3 sets of 6–12 | Increase weight, pause at bottom | Bench block or dumbbells |
| 02 | Straight Bar Lat Pull Down | 3 sets of 6–12 | Increase weight | Decrease weight |
| 03 | Romanian Deadlift | 3 sets of 6–12 | Increase weight, lower into range | Rack Romanian Deadlift |
| 04 | Plank Thoracic Rotation | 3 sets of 6–12 each direction | Dumbbell in hand | — |
| 05 | Front Plank | 3 sets | — | Bird Dog |
| 06 | Echo/Assault Bike or Rower — Tabata | Tabata: 8 reps, 20 sec ON / 10 sec rest | — | Full rest or slow movement during rest |
01 Bench Press
1 set x 20 warm-up, then 3 sets of 6–12
Progression Increase weight, pause at bottom
Modification Bench block or dumbbells
3 sets of 6–12
Progression Increase weight
Modification Decrease weight
3 sets of 6–12
Progression Increase weight, lower into range
Modification Rack Romanian Deadlift
Tabata: 8 reps, 20 sec ON / 10 sec rest
Modification Full rest or slow movement during rest
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Up Down Dog | 10x | Exhale at bottom of arch position | Pillow under waist area |
| 02 | Shoulder Sleeper Stretch | 1 x 30 sec | — | Lower arm, remove ball |
| 03 | Shoulder Over Unders | 10x each way | Half-kneel position | — |
| 04 | Hamstring Stretch — Standing | 1 x 30 sec | Pull toes toward body | Point toes forward |
| 05 | Half Kneel Hip Stretch | 1 x 30 sec | Elevate back leg | — |
| 06 | Quadriceps Stretch — Standing | — | — | — |
| 07 | Thoracic Spine Foam Rolling | 10x upper, 10x mid | Deep tissue GRID roller | Softer foam roller |
01 Up Down Dog
10x
Progression Exhale at bottom of arch position
Modification Pillow under waist area
1 x 30 sec
Progression Pull toes toward body
Modification Point toes forward
10x upper, 10x mid
Progression Deep tissue GRID roller
Modification Softer foam roller
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.