Full-body workout Full-body workout
Centr Team
16 Nov 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.
Standing dumbbell press
Target: Shoulders, chest, core
Form tips:
- Set up with your forearms straight and a 90 degree bend at the elbow.
- To avoid over-extending your lower back, keep your core and glutes engaged.
- Keep your collarbone up.
- Only work within a comfortable range for your shoulder mobility.
Dumbbell bent-over row
Target: Back, shoulders, core
Form tips:
- To work the right muscles, keep a neutral spine and your core engaged.
- Activate your obliques on the opposite side from the arm you're rowing to maintain balance.
Standing tricep extension
Target: Triceps, shoulders, core
Form tips:
- Keep your core activated throughout and avoid slouching.
- Focus on feeling the squeeze at the back of your arms when you lock out.
Shrugs
Target: Traps, shoulders
Form tips:
- Chest up and avoid slouching.
- Avoid rolling your shoulders back at the top of the move – keep your shrugs straight up and down.
Wide-grip pull-up
Target: Lats, shoulders, back, glutes
Form tips:
- Core tight and back strong to control the movement.
- Avoid shrugging your shoulders up as you pull upward.
- Draw your elbows into your ribs to ensure you're using your lats, not your forearms, to pull up.
- Keeping your chest high and glutes engaged will help to maximize lat engagement.
Standing reverse grip curls
Target: Biceps, brachialis
Form tips:
- Start with a lighter weight until you lock in good form.
- Maintain neutral wrists to protect your forearms and ensure you're working the right muscles.
- Keep your core and glutes activated, and elbows tucked in close to your body.
Hanging knee raise
Target: Core, back, shoulders
Form tips:
- Tuck your hips in and brace your core as you lift your knees.
- Control your tempo and avoid using momentum to ensure your core is doing the work.
