Day 1: Leg-Centric Workout 1 (1 Hr)
Full Workout Summary
1 hr
Barbell/plates, dumbbells, resistance loop
Step 1: Warm-Up
Before exercising, it’s best to warm up to prepare the body. A warm-up consists of six to ten minutes of easy cardio and a spinal mobility routine. Feel free to pick your easy cardio. Your cardio session can be walking briskly on a treadmill, cycling on a stationary bike, using a rower, or using an elliptical. The key is that you literally warm up your body.
The spine and hip mobility routine is a five-minute movement routine below to get your spine ready.
Spine and Hip Mobility
1. Cat Camel
Reps: 10
Keep the movement slow and controlled. There is no hold time.
2. Childs Pose to Cobra
Reps: 10
Keep the movement slow and controlled. There is no hold time.
3. Open Book
Reps: 10 on each side
Hold time: 2 sec
4. Lying Hip Rotation
Reps: 5 on each side
Hold time: 2 sec
5. Supine Active Chest Stretch
Reps: 5
Hold time: 2 sec
6. Supine Active Upper Trap Stretch
Reps: 5 on each side
Hold time: 2 sec
Step 2: Workout
1. Barbell Squat 
Sets: 3
Reps: 10-15 (2 
)
Rest: 30 sec
2. Barbell Deadlift
Sets: 3
Reps: 10-15 (2 )
Rest: 30 sec
Note: When doing barbell deadlifts, the goal is higher reps with a lighter weight to minimize injury and improve your form.
) Learn How to Contract Your Deep Ab Muscles
The word core is used in multiple ways in rehab and the gym. The core muscles include the hip muscles, the six-pack abs, deep abdominal muscles, and other deep muscles. Before doing any traditional ab exercise, you must ensure that your deep ab muscles are engaged. This muscle is called the transverse abdominus. It’s imperative to keep the transverse abdominus tight to protect your spine. Practice tightening your deep ab muscle by using abdominal breathing about ten times while holding for 5 sec. Once you get the hang of tightening the deep ab muscle, move on to the ab training below.
Ab Circuit
Sets: 2
Reps: 1 min per exercise
Rest: 30 sec after completing the entire circuit
Randomize your ab routine by clicking the button below. Randomizing your ab routine will give you better gains and remove the boredom.
Note: If an exercise involves one side or one leg, complete that side for 1 min. After completing each side, you completed your 2 sets.