Past Month Workout 5: FULL BODY

PLEASE NOTE: THIS IS THE PREVIOUS MONTH OF PROGRAMMING FOR YOUR REFERENCE. THE CURRENT MONTH OF PROGRAMMING CAN BE FOUND UNDER THE ‘DAT PROGRAM’ TAB OF YOUR MEMBER DASHBOARD.

GYM PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

4 SETS
8-10 REPS HIP THRUST W/ ABDUCTION
Equipment: Barbell & Bench

3 SETS

10 - 15 REPS PUSH UPS
No Equipment Required

Exercise Option A: MAX REPS HANGING KNEE RAISES
Equipment: Squat Rack

Exercise Option B: 15 REPS V-SITS
Equipment: 1 x Dumbbell

3 SETS
10 - 12 REPS SINGLE ARM ROWS
Equipment: 1 x Dumbbell & Bench

1 SET
12 REPS FRONT SQUATS
Equipment: Barbell

1 SET
10 REPS FRONT SQUATS
Equipment: Barbell

1 SET
8 REPS FRONT SQUATS
Equipment: Barbell

DUMBBELL PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

4 SETS
8-10 REPS DUMBBELL HIP THRUST W/ ABDUCTION
Equipment: 1 x Dumbbell & Bench

3 SETS

10 - 15 REPS PUSH UPS
No Equipment Required

Exercise Option A: MAX REPS HANGING KNEE RAISES
Equipment: Squat Rack

Exercise Option B: 15 REPS V-SITS
Equipment: 1 x Dumbbell

3 SETS
10 - 12 REPS SINGLE ARM ROWS
Equipment: 1 x Dumbbell & Bench

1 SET
15 REPS FRONT SQUATS
Equipment: 2 x Dumbbells

1 SET
12 REPS FRONT SQUATS
Equipment: 2 x Dumbbells

1 SET
10 REPS FRONT SQUATS
Equipment: 2 x Dumbbells

BODYWEIGHT PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

4 SETS
12 - 15 REPS BODYWEIGHT HIP THRUST W/ ABDUCTION
Equipment: Booty Band & Bench

3 SETS

10 - 15 REPS PUSH UPS
No Equipment Required

Exercise Option A: MAX REPS HANGING KNEE RAISES
Equipment: Squat Rack

Exercise Option B: 15 REPS V-SITS
No Equipment Required

3 SETS
10 - 12 REPS SLOW ECCENTRIC DIPS
Equipment: Bench

1 SETS
15 REPS HEEL ELEVATED SQUATS
Equipment: Weight Plate

1 SETS
12 REPS HEEL ELEVATED SQUATS
Equipment: Weight Plate

1 SETS
10 REPS HEEL ELEVATED SQUATS
Equipment: Weight Plate