Full-body workout Full-body workout
Centr Team
02 Nov 2021
Barbell reverse lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Keep your butt tucked in and core engaged to avoid excessive arching in your lower back as you lunge.
- Balance is key, so stay in control of your barbell and try not to rush through the movement.
- If you're a beginner, be sure to close your grip on the barbell so it doesn't slip.
Chin-up
Target: Lats, back, shoulders, biceps
Form tips:
- Don't shrug your shoulders up as you pull upward, to keep your neck and shoulders safe.
- Maintain a strong core and neutral spine in order to control the movement.
- To maximize lat activation, engage your glutes, keep your chest high and squeeze your elbows in at the top of the movement.
- Focusing your eyes on a spot a little above where you're lifting to will help you maintain good form.
Barbell front squat
Target: Glutes, quads, hamstrings, core
Form tips:
- Keep your chest and elbows up high, to prevent rounding your back.
- Knees should stay in line with your toes to ensure they're not caving in.
Barbell skull crushers
Target: Triceps, shoulders
Form tips:
- Keep your elbows in line with your shoulders, don't let them flare out.
- Bring the bar down just above your forehead – this will decrease the angle of elbow flexion.
- Focus on feeling the squeeze in the back of the arm as you lock out.
- Maintain an engaged core throughout.
15-degree incline bench press
Target: Upper chest, shoulders, triceps
Form tips:
- Don't lower the weights below your chest, as it may compromise your shoulders.
- Plant your feet underneath your knees, either side of the bench, to engage your glutes and stablize your body.
- Engage your core to support your lower back.
- Keep your chest up to ensure you're working the correct muscles.
- Keep your elbows tucked in at around 45 degrees to your torso to avoid internal shoulder rotation.
Supermans
Target: Back, glutes, hamstrings
Form tips:
- As you raise your arms and legs, think stretching for length rather than height.
- Don't try to force extra range, as this can over-extend your spine.
- Keep your butt tucked in and glutes activated.
