JonathanSwanepoel

Jul 25th 2018

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Full body dynamic

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4 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Focus on kinematic chain strengthening. All workout days have a full body workout with the focus being made on UPPER, CORE and LOWER body sections.

Lower 10 exercises, 1 hr 37 mins

Calesthenics Full Body 9 exercises, 1 hr 23 mins

Core 10 exercises, 1 hr 43 mins

Barbell Deadlift	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Weighted Pull-Up	5x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Machine Ab Crunch	4x16 reps	rest: 60s
Back Hyperextension	4x16 reps	rest: 60s
Hanging Knee Raise Rotation	4x16 reps	rest: 60s
Stability Ball Hundreds	4x16 reps	rest: 60s
Stability Ball Trunk Rotation	4x32 reps	rest: 60s
Single-Leg Glute Bridge	5x10 reps	rest: 60s

Calesthenics Full Body 8 exercises, 1 hr 18 mins

Upper 10 exercises, 1 hr 44 mins

Barbell Lunge	5x10 reps	rest: 60s
Leverage Machine Iso Row	5x10 reps	rest: 60s
Machine Assisted Dip	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
EZ Bar Tricep Extension	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Dumbbell Incline Curl	4x15 reps	rest: 60s
Barbell Preacher Curl (Overhand)	4x15 reps	rest: 60s