Day Five: Full Body Day
Full body day works larger muscle groups across the body
Warm Up
Do what feels good!
Some good examples of warming up this part of your body would be:
Shoulder CARs: 5 reps each side, 2 sets
Hip CARs: 5 reps each side, 2 sets
Deep squat hold: 20-30 seconds, 2 sets
Reverse lunge to knee hug: 6 reps each, 2 sets
Resistance band pull apart: 10 reps, 2 sets
Kettlebell hinge to sumo squat: 12 reps, 2 sets
4 sets of 8-10 reps
6-7 RPE
60-second rest between sets
2-1 Lunge
(two steps forward, one backward)
4 sets of 8-10 reps
6-7 RPE
60-second rest between sets
3 sets of 10-12 reps
6–7 RPE
60-second rest between sets
½ Kneeling Banded Lat Pull
3 sets of 10-12 reps
6–7 RPE
3 sets of 10-12 reps
6–7 RPE
Pogo Hops
3 sets of 10 sec
5–6 RPE
30-second rest between sets
Note: If you don’t have sliders, you can use pieces of cardboard from shipping or cereal boxes
3 sets of 20 sec
