Full-body workout Full-body workout
Centr Team
20 Oct 2021
Barbell back squat
Target: Glutes, hamstrings, quads, hip abductors and adductors
Form tips:
- As you lower into a squat, look downward – this will help prevent craning your neck and arching your back.
- Your knees should move in line with your toes to avoid caving in.
Plank rotation
Target: Core, shoulders, glutes
Form tips:
- Ensure your hands are placed directly below your shoulders.
- Shoulders down, and glutes and core engaged for maximum stability.
Rocking chair
Target: Shoulders, core, quads
Form tips:
- Set up in the bear crawl position, and think about driving your hips back as you contract your core muscles.
- For stability, ensure your hands are placed below your shoulders and not out in front of your body.
- Maintain a straight back.
Skydivers
Target: Back, glutes, core
Form tips:
- Push your hips into the floor and squeeze your glutes to prevent arching your lower back.
- As you lift your limbs, think length and height – extending your muscles for maximum gain.
Suitcase bent-over row
Target: Lats, traps, romboids, core, glutes, hamstrings
Form tips:
- Back straight and core engaged to ensure you're working the correct muscles.
- Ensure the barbell is balanced throughout the exercise.
- If you're struggling to balance the barbell or it's too heavy, switch to a dumbbell or kettlebell.
Tension hammer curls
Target: Biceps
Form tips:
- Pace and control your curls to ensure you're using your biceps, not momentum – especially on the downward phase.
- Focus on feeling the squeeze in your biceps at the top of the curl.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
