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3d • 🏋️ Today's Training
FULL BODY STRENGTH- Session Today
Goal of Session:
Develop full-body strength, reinforce trunk stability, and finish with high-output anaerobic conditioning.
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• Warm-Up (8–10 min)
Preparation focused on trunk activation, mobility, and elastic readiness:
Pallof Press → Thread the Needle → World’s Greatest Stretch → Pogos → High Knees → Hamstring Sweeps → Heel-to-Toe Walks → Leg Swings.
Objective: Mobilise the hips, activate the core, and prime the nervous system for loaded movements.
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MAIN WORK (5 sets each | RPE 7–8)
Strength blocks performed with controlled eccentrics, stable bracing, and consistent intent.
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1. Zercher Squat — 5×5
Tempo: 3–1–1–0 (3s down, 1s pause, drive up, no pause)
Rest: 2–3 minutes
Emphasis: Anterior chain loading, trunk rigidity, and full-body strength under bracing.
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2. Bulgarian Split Squat — 5×6/side
Tempo: 3–1–1–0
Rest: 90–120 sec
Emphasis: Unilateral strength, hip stability, and stride control.
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3. Dumbbell Row — 5×8/side
Tempo: 2–0–1–1 (controlled pull, 1s squeeze)
Rest: 90 sec
Emphasis: Scapular retraction, upper-back strength, and horizontal pulling balance.
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4. Overhead Press — 5×6
Tempo: 2–0–1–0
Rest: 2 minutes
Emphasis: Vertical pressing force, shoulder stability, and midline bracing.
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5. Swiss Ball Jackknife + Push up — 5×10–12
Tempo: 2–1–1–1
Rest: 60–75 sec
Emphasis: Anterior core control, dynamic trunk stability, and hip flexion strength.
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Farmers Carry — 5×20–30m
Tempo: Controlled gait
Rest: 60–90 sec
Emphasis: Grip strength, lateral core stability, and loaded gait conditioning.
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CONDITIONING FINISHER
Rower Intervals — 6 Rounds
20 sec all-out effort
40 sec controlled recovery
Focus: Repeat sprint ability, anaerobic power, lactate tolerance.
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FULL BODY STRENGTH- Session Today
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