Name: Playbook - Dr. Nick Buonforte, DPT, CSCS, FRC - Full Body Workout Wk1/D1
Uploaded: 2021-01-18T11:45:46.823Z
Duration: 45 min
Description: Full Body Workout Wk1/D1

Something easier than plank reach? I can't maintain trunk position :D

Wiktor

FULL BODY WORKOUT

Includes:
Upper body PUSH 
Lower body: Sagittal Plane 
Accessories: shoulder and hip
Core

LISTEN: this is set up for BASIC movements, which in my opinion is overlooked! Master these movements then progress! 

*Adding weight to movements that need progressions are good!

FOLLOW BELOW FOR DIRECTIONS

The workout is set up as a SUPERSET routine. You’d complete all rounds of “A” FIRST then to rounds of “B”. For example: A1 to A2 to A3 to A4 and repeating for designated sets. 

A1: Eccentric pushups: 2-3 sets of 12-15 reps (4-5 sec count down)
A2: Prone swimmers: 2-3 sets of 12-15 reps
A3: Shoulder taps: 2-3 sets 20 reps (total)
A4: Side plank with twist: 2-3 sets of 12-15 reps

B1: Single leg bridges: : 2-3 sets of 12-15 reps
B2: Reverse lunge: 2-3 sets of 12-15 reps
B3: Lateral Side Steps: 2-3 sets of 8 (10 steps=1rep)
B4: Front plank with reach: 2-3 sets of 10-15 reaches each arm

Banded side steps (band on ankle) Is a great exercise to address the lateral aspect of the hip muscles. The band on the ankle creates a larger moment arm at the hip creating more of an effort to the glutes.

Reps = 10 side steps = 1 rep

Banded Side Steps (on ankle)

Full Body Workout Wk1/D1

Full Body Workout: Wk1/D2

Full Body Workout Wk1/D3

Full Body Workout: Wk1/D4

Full Body Workout Wk2/D1

Full Body Workout: Wk2/D2

Full Body Workout Wk2/D3

Full Body Workout: Wk2/D4

Full Body Workout Wk3/D1

Full Body Workout: Wk3/D2

Full Body Workout Wk3/D3

Full Body Workout: Wk3/D4

Full Body Workout Wk4/D1

Full Body Workout: Wk4/D2

Full Body Workout Wk4/D3

Full Body Workout: Wk4/D4

Full Body Workout Wk1/D1

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