Full-body workout - Advanced Full-body workout - Advanced
Centr Team
25 Oct 2021
Back squats
Target: Glutes, quads, hamstrings, core, back, shoulders
Form tips:
- Look slightly downward as you lower into your squat to avoid craning your neck and arching your lower back.
- It's important to keep your back straight throughout – don't curl your butt under at the bottom of the squat.
- To stop your knees from caving in, ensure they're always in line with your toes
- Only squat to a depth you can control with the weight you are lifting.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip out.
Plank
Target: Core, shoulders, glutes, back
Form tips:
- Engage your core and glutes, and keep your hips tucked in.
- Your arms should be able to hold your body in a straight line from head to toe.
Barbell hip thrust
Target: Glutes, hamstrings, core
Form tips:
- Set up with your feet hip-width apart. If your stance is any wider or more narrow it will change the dynamics of the lift.
- If you find it hard to balance the bar, try using a wider grip.
- Focus on the horizon and tuck in your chin – this will help you maintain core activation and prevent arching your lower back as you drive your hips up.
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.
Neutral grip pulldown
Target: Lats, shoulders, back
Form tips:
- Keep your head and chest facing upward.
- To keep your shoulders safe, think about pulling your chest up to the handles as you pull the cables down.
- Only load up a weight that you're able to control through the entire movement.
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.
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.
Barbell curls
Target: Biceps, forearms
Form tips:
- Glutes and core engaged.
- Ensure your wrists are neutral so you're not straining either wrists or forearms.
- Don't cheat with momentum or using your lower back – only your arms should be moving.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
