Full Physique Power Circuit

Equipment: weighted objects (dumbbells, water bottles, jugs or other), elevated surface
Format: Repeat each circuit for 3 rounds; choosing resistance that keeps you within 8-12 reps.

Circuit 1:

Romanian Deadlifts (8-12)

• Begin standing with your feet hip distance apart, core braced, shoulders back and down (as if you were standing against a wall) and weighted objects in each hand.
• Push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
• Drive through your entire foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
• Repeat for max rep range.

Glute Bridge Chest Flye (8-12)

• Begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• Press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• Continuing to hold the glute bridge position, extend your arms and weighted objects straight over your chest, palms facing each other.
• With a slight bend in your elbows and keeping your shoulders pulled away from your ears, open your arms out wide, stopping when your elbows are in line with your chest.
• Using the strength of your chest, bring the weighted objects back to starting position.
• Maintain elevated hips and braced core as you repeat chest flyes for max rep range.

Hinged Underhand Row (8-12)

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a barbell (or two dumbbells) with both hands, palms facing out.
• Hinge forward at the hips at a 45 degree angle with your body, keeping core braced and back flat. Allow your weighted objects to hang beneath your chest (without round your shoulders forward) and keep your head and neck in a neutral position.
• Using your back muscles, draw your elbows up and back, squeezing between the shoulder blades.
• Maintaining the positioning of your body, lower the weight back down with control.
• Repeat for max rep range.

  

Circuit 2:

KANG Squats (8-12)

• Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
• Bend your knees in line with your toes, sending your hips back to come into a squat.
• Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
• Squeezing the glutes with a braced core, drive through the heels to come back up to standing.
• Repeat sequence for max rep range.

Arnold Press (8-12)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to 90 degrees with palms facing each other and upper arms in line with your shoulders.
• Externally rotate your arms out by pulling your shoulder blades together to end in a 90 degree goal post position (palms will face outward at this point) and then press your arms straight up over your head.
• Reverse the movement to end in the starting positition, your palms facing each other.
• Repeat for max rep range.

Knee Drivers R/L (0:30)

• Start with your core braced, left foot behind you, and arms overhead.
• Powerfully drive your left knee up towards your chest as you swiftly bring your arms down on either side of the knee, as though you are holding a watermelon and breaking it over the knee.
• Be mindful that you are maintaining an elevated chest and braced core throughout this move.
• Repeat for the allotted time
• Switch sides and repeat with your right knee for allotted time.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.