Full body strength training provides a HUGE bang for your buck!
Whether you are looking to improve your overall strength, add muscle, improve your athleticism and ability to move (and even how your body feels), full body training is hugely beneficial!
With full body training, as you are targeting the entire body you do not need to spend HOURS at the gym, nor do you have to train every day of the week. Doing 2 to 3 full body workouts per week is more than sufficient!
You CAN build a strong body using a fairly minimal amount of equipment! These exercises are in my Ultimate Full Body Program.
If you do not have access to dumbbells, you can use band resistance. If you are experienced with barbell training, you can use a barbell for most of these exercises.
#1) Heel Elevated Tempo Squats
This squat variation really hones in on the quadriceps. You will use a tempo where you perform the lowering/eccentric component in three seconds, and the lifting/concentric component in three seconds.
In this variation, you will elevate your heels on weight plates, dumbbells, or another stable elevated surface(s). Make sure the surface you are using is VERY stable.
The elevated heels allows for a greater range, and more forward knee tracking. Use a range that feels comfortable. This is very important.
Coaching Tips:
- Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing oranges in your armpits.
- Elevate your heels on weight plates, or another stable elevated surface.
- Adopt your preferred foot width and position. Your head, torso, and hips should be in a stacked/level position.
- While your heels will be elevated, keep your weight centered over the middle of your feet the entire time. Pretend you are suctioning or screwing your feet to the floor (and surface).
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.
- Now take 3 seconds and perform a squat and lower yourself down to a range where you are able to maintain proper form.
- When you are performing the squats, keep your torso in a relatively upright position.
- When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- Now take 3 seconds and press your body away from the floor and back to the top/starting position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 4-8 reps.
#2) Tripod Stance Bent-Over Rows + Pause
This exercise strengthens the mid and upper back, improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability (think core). This exercise requires more lumbo-pelvic stability than the half kneeling variation.
Coaching Tips:
- Hold a weight in one hand, and place your other hand on a bench/another stable surface. Your shoulder should be roughly above your hand. Pretend you are suctioning or screwing your full hand and fingers to the bench.
- Tuck your chin, and keep your neck in a neutral position. Gaze directly down to a spot on the bench. For the duration of the exercise, your eyes should remain fixed on this spot.
- Hinge your hips back (pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall), and have a slight bend in your knees.
- Your head, torso, and hips should be in a stacked/level position. Maintain this position for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Perform a single arm row.
- Row up and back towards your hip versus pulling straight up, and do not use momentum.
- During the row, think about drawing your shoulder blade in towards your spine (retract).
- In the top position, pause for 1-2 seconds. Do not allow your elbow to flare out.
- Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protract) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
- Pay attention to your supporting side. Push your body away from the bench and towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side.
#3) RDL/Reverse Lunge Combo
This exercise strengthens the glutes and hamstrings, and the muscles in the lower leg and foot. You may perform this exercise by alternating legs, or you may perform the target number of reps on one side before switching legs.
To be clear, even though you are doing a reverse lunge, this should be treated as a hip hinging movement. The same torso angle and form of hip hinging movements applies!
Coaching Tips:
- Adopt your preferred foot width. Your head, torso, and hips should be in a stacked/level position.
- On the foot that is going to remain planted, keep your weight centered over the middle of your foot the entire time. Pretend you are suctioning or screwing your foot to the floor.
- Keep your arms rigid, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.
- Now hinge/push your hips backwards and simultaneously step back into a reverse lunge. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- When you reach your full range, use your posterior chain muscles and press your body away from the floor and back to the top/starting position. Use a range where you can maintain proper form.
- Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.
- Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “lunging” leg.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side.
Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!
#4) Alternating Floor Presses
This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).
Coaching Tips:
- Lie on your back on the floor, and bend your knees. Your head, torso, and hips should be in a stacked/level position.
- Adopt your preferred foot width, and keep your shins so they are in a relatively vertical position. Drive into the floor with your feet. Do not allow your knees to collapse in.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now extend your elbow and press the weight.
- In the top position, your wrist, elbow and shoulder should be in a stacked position, and the weight should be over your armpit. In the top position (with how I’m coaching this variation), your shoulder blade should be protracted.
- As you are performing the press, think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
- Gain a moment of control in the top position, then lower the weight to the bottom position with control. As you are lowering the weight, your shoulder blade should perform the reverse movement as it did during the pressing/concentric component, and should move in towards your spine (retract). Do not overdo this movement.
- As you are lowering the weight on one side, perform the press with the weight on the other side. Or you may wait for the weight to return to the top position before lowering the other weight. Do not rush these movements!
- In the bottom position, do not allow your elbow to flare out, and your forearm should remain in a vertical position. Stop the movement right before your upper arm touches the floor.
- Do not mindlessly hang out on the non-pressing side when this arm is in the bottom position. Keep tension in your upper body! The elbow on this side should form roughly a 45-60 degree angle with your body, and should not flare out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side.
#5) Kickstand Glute Bridges + Pause
This exercise strengthens the glutes, and helps bridge the gap between double leg and single leg glute bridges.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked/level position.
- Bend both knees to roughly a 90 degree angle. Your feet should be roughly hip width apart.
- On the working side, place your foot so it is roughly in line with your outer hip. Don’t cheat by placing your foot so it is well inside your hips. Many people do this to compensate!
- Now walk one foot forward so your heel is in front of the back foot/working side, or is in line with the toes on this side.
- Use as little or as much assistance from the front/supporting side as needed. Ideally, your working side should be doing 75% or more of the work.
- Keep your arms on the floor, and point your forearms up towards the ceiling. Or if you are using weight, keep your upper arms on the floor, and lightly support the weight using your hands. Aim to use as little support from your upper body as possible.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.
- Extend/lift your hips by pressing through the back of your foot and using your glutes, NOT by arching your lower back and flaring your ribcage.
- In the top position, your body should form a straight line from your shoulders to knee. Pause for 1-2 seconds and really flex your glutes.
- Return to the starting position with control.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps per side.
Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For ‘’experienced’’ beginners to intermediates in terms of training experience and ability, and also coaches. You should have 3-6 months minimum of strength training experience (my recommendation). Home workout friendly, and great for gym workouts!
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