Full-body workout - Advanced Full-body workout - Advanced
Centr Team
07 Sep 2021
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.
Plank on elbows
Target: Core
Form tips:
- Set up with your elbows directly under your shoulders.
- To maximize your core activation, tuck in your butt and squeeze your glutes.
Good mornings
Target: Glutes, hamstrings, back, core
Form tips:
- Set up with your feet shoulder-width apart.
- You want to feel this move in your hamstrings (not your lower back), so focus on driving your hips back as far as you can horizontally while keeping your back straight.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Dumbbell calf raises
Target: Calves
Form tips:
- Keep your stance upright, and your legs locked straight – your ankle should be the only joint moving.
- Shoulders back and down, chest up, core and glutes engaged.
- Pace and control your movement, aiming for for maximum height on each raise.
Seated lat pulldown
Target: Lats, shoulders, back
Form tips:
- Engage your core.
- Keep your collarbone up.
- Only pull the bar down as low as you can without your shoulders rotating internally – this is usually down to around nose level.
Face pulls
Target: Shoulders, traps, rhomboids
Form tips:
- Keep your head up and your chin tucked in.
- Your core should be engaged, your back straight and firmly plant your feet.
- A slight bend in your knees will help stabilize your body.
- When pulling back the cable, visualize separating your hands as far out to the sides as you can – this will help you target the correct muscles.
Cable bicep curls
Target: Biceps
Form tips:
- Focus on controlling the downward phase of the curl – this will ensure you're working your biceps harder and not relying on momentum from the cable.
- Don't rest your arms at the top or bottom of the curl, keep moving to maintain tension in your biceps.
Rope tricep pushdown
Target: Triceps
Form tips:
- Activate your core and avoid slouching so you don't compensate with the wrong muscles.
- Focus on feeling the squeeze at the back of your arms as they lock out.
- Turn your hands out slightly at the bottom of the pushdown for increased muscle contraction.
- If you experience any wrist or elbow pain, adjust your grip on the rope.
