Full-body workout Full-body workout
Centr Team
07 Sep 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.
Walkouts
Target: Shoulders, core, glutes
Form tips:
- Activate your core muscles and control the movement so your hands land softly with every 'step'.
- Squeeze your glutes as you lower into into the plank position.
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.
Dumbbell bear rows
Target: Back, shoulders, core
Form tips:
- Keep your spin neutral and core engaged.
- Your hips and shoulders should be squared, with your hands and knees placed below for maximum stability.
- Initiate the row from your shoulder blade, aiming to feel a big squeeze.
Zottman curls
Target: Biceps
Form tips:
- Keep your chest up and shoulders down.
- Pace and control your curls to ensure you're using your biceps, not momentum – especially on the downward phase.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
