FREE WORKOUT #2

Let's say; we have roughly an hour to workout, were at a commercial gym that's packed, you've eaten a bagel and your cold brew is kicking in, not entirely sure what to do, we attack a full body session that's efficient and effective.

The exercises and schemes used are particular to me and what I saw appropriate to challenge my self with for a session of this circumstance, under my own circumstances.

THE STUFF

ghd back extensions

- 1 set max reps, go until happy with desired burning effect and feel competent in hip extension ability

barbell back squat (high bar, flat shoe specifically)

-bar / 1 set max reps until competent with technical ability

-135lbs/5 sets of 5, 1 min walking rest in between and a slight tempo and pause was encouraged

single leg leg press (neutral foot placement, slight torso rotation)

-5 sets of 10 reps at 90lbs, continuous tension throughout, no rest between sets

strict pull ups (varied grip width on a straight bar)

-4 sets of 8 reps, :30 of rest between sets

seated cable lat pull down (straight bar, varied grip width)

-2 sets of max reps at 100lbs, continuous tension

standing ez bar curl

-1 set of max reps at 50lbs, continuous tension

bosu ball dip supported leg raises

-2 sets of max reps, vary rate of movement

THE NOTES

aim to be as particular as possible through every movement and create criteria for preferred style and scheme for each movement