Here is an example of a simplified full body strength workout that appears early in The Ultimate Athlete Project programming.
In addition to providing you with a workout you can do today, this session provides examples of a few tricks you can use in your own workout design.
This workout includes:
This is a single leg knee dominant exercise.
A bilateral hip dominant exercise. We use this exercise early in our UAP programming because it helps train your hip hinge movement pattern. The cable column pulls your hips back. This movement pattern is what you'll use on any deadlift variation.
Bilateral pulling exercise. Pull-up and Chin-up variations are great for shoulder stability as well. We often use holds at the top of the movement to increase the time under tension for the small muscles of the shoulder. Here Kira is using a band for assistance. A great option if your gym does not have an assisted pull up machine.
Here we have a unilateral pushing exercise. The single arm bench also provides a challenge to core stability as you have to fight the force of rotation.
These last two exercises are about injury prevention. The hip raise to bridge not only helps with glute activation but also provides and eccentric hamstring exercises which is excellent for hamstring health.
The Bow and arrow targets the supraspinatus which helps with shoulder stability. Shoulder stability is an important part of keeping your shoulders healthy.
The Protocol: The simplest way to do this workout is to do 3 sets of each exercise for 8-10 repetitions.
Pro tip: If space and equipment allow, alternate between A1 and A2 exercises, then move on to the B exercises. This allows you to rest some muscle fiber units while you are working others, again allowing for more work to be done in less time. If you cannot do it this way, simply doing the exercises in the order listed will be fine.
Pro tip 2: Having a mix is single limb and bilateral work allows for the workouts to be done in a reasonable amount of time (vs putting all single limb work on the same day). For the second full body workout of the week we have a squat variation as the bilateral move and the single leg movement is a hip dominant exercise.
Enjoy the workout! Comment below if you have any questions!
Thanks to Emily, Kira, and Zack for demontrating the exercises in this workout!
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Just want more workouts? Check our my Five Workouts for Ultimate series. It's completely free, practical, and educational. Enjoy!
We've talked before in our blog about programs that aren't specific to Ultimate, and why they won't give you the best result. Join our mailing list and we'll teach you a few workouts that demonstrate best practice for off-season training for Ultimate!