Full-body workout Full-body workout
Centr Team
16 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.
Dumbbell rear raises
Target: Shoulders (back), serratus anterior (sides of your upper chest), traps
Form tips:
- Focus on good form, not how heavy you can lift.
- Keep your chest up.
- Don't swing your arms up using momentum – control every lift.
- Keep your arms relatively straight, with just a slight bend at the elbows, to ensure you're working the correct muscles and not overcompensating with your back.
Barbell flat bench press
Target: Chest, triceps and shoulders
Form tips:
- If you're a beginner, make sure your fists are closed when gripping the bar.
- Plant your feet underneath your knees, with knees pointing outward, 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.
- Tuck your elbows 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.
Bear crawl
Target: Core, shoulders, glutes, quads
Form tips:
- Hands should be directly below your shoulders, and knees below your hips.
- Aim for maximum core contraction while keeping your spine neutral and butt down low.
- Try not to sway your hips during the crawl.
Hanging leg raise
Target: Core, back, shoulders
Form tips:
- Your core should be working, not your hip flexors, so avoid using momentum to lift your legs up.
- Tuck your hips in and focus on drawing your belly button into the spine as you lift your legs.
- Maintain a slow and controlled tempo.
