Full-body strength · Professional

Full-body strength – Professional

Two strength blocks with hip thrusts, carries and adductor work; highest volume.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Strength A

1. Goblet squat — 4 × 8 reps · 1:15 rest
2. Dumbbell Romanian deadlift — 4 × 8 reps · 1:15 rest
3. Dumbbell split squat — 4 × 8 reps each side · 1:05 rest
4. Hip thrust — 4 × 10 reps · 1:05 rest

Strength B

1. One-arm dumbbell row — 4 × 10 reps each side · 50 s rest
2. Half-kneeling dumbbell press — 4 × 8 reps each side · 50 s rest
3. Suitcase carry — 3 × 40 s each side · 40 s rest
4. Short-lever Copenhagen plank — 3 × 20 s each side · 40 s rest
5. Loaded single-leg calf raise — 4 × 10 reps each side · 50 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app