WORKOUT
Total Body 2 — No HIIT
A full-body strength session without cardio finisher. Bench press, lat pull down, Romanian deadlift, squat, plank, and shoulder scapular work. 3 sets of 6–12 per exercise.
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 | Squat | 3 sets of 6–12 | Add weight, lower safety bar/pins | Raise safety bar/pins |
| 05 | Front Plank | 3 sets | Plank Saw with KB | Bird Dog |
| 06 | Shoulder Scapular Y & T | 3 sets of 6–12 (Y or T) | Increase weight | Lie on incline bench |
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
04 Squat
3 sets of 6–12
Progression Add weight, lower safety bar/pins
Modification Raise safety bar/pins
3 sets of 6–12 (Y or T)
Progression Increase weight
Modification Lie on incline bench
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Shoulder Sleeper Stretch | 1 x 30 sec | — | Lower arm or remove lacrosse ball |
| 02 | Shoulder Over Unders | 10x each way | Perform in 1/2 kneel | — |
| 03 | Hamstring Stretch — Standing | 1 x 30 sec | Pull toes toward body | Point toes forward |
| 04 | Half Kneel Hip Stretch | 1 x 30 sec | Elevate back leg | Quadriceps stretch-standing |
| 05 | Thoracic Spine Foam Rolling | 10x upper, 10x mid | Use deep tissue GRID roller | Use softer foam roller |
1 x 30 sec
Progression Pull toes toward body
Modification Point toes forward
1 x 30 sec
Progression Elevate back leg
Modification Quadriceps stretch-standing
10x upper, 10x mid
Progression Use deep tissue GRID roller
Modification Use 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.