Full-Body Strength Session
Recovery: 90–120 seconds between each pairing
Goal: Build strength, power, and full-body control
Workout Routine
A1) Barbell Back Squat- 6×5
A2) Jump Squat- 6×6
B1) Dumbbell Chest Fly- 3×8
B2) Pull-Up- 3×8
C1) Dumbbell Cuban Press- 3×10
C2) Nordic Curl- 3×8
D1) Ab Wheel Rollout- 2×10
D2) Side Bridge- 2×30s/side
Finisher
Work: 60s each exercise
Rest: 90s
A1) Bear Crawl
A2) Crab Walk
Today’s full-body session pairs heavy strength movements with power, stability, and core work to build athletic and functional strength.
Choose loads that challenge you while maintaining clean form, rest as prescribed, and prioritize quality reps throughout the session.
The Breakdown
Incorporating the squat and jump pairing develops both force production and explosiveness.
The upper-body work balances pushing and pulling to support shoulder health and posture, while the Cuban press and Nordic curl reinforce shoulder stability and posterior chain strength.
It’s important that core training emphasizes control and anti-movement strength that carries over to compound lifts.
Finish the workout with functional movement to increase heart rate and reinforce total-body coordination.
Train with intention and finish feeling strong, not exhausted.
Exercises can be found on VGA Wellness YouTube channel
Move Well
Vincent A.
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