Whole Body Workout – Fundamentals

Horizontal Loading
LLT
DB Curl to O/shoulders Squats
reps 15
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 15 Light Controlled 60-90s (h:m:s)
2 15 Light Controlled 60-90s (h:m:s)

2.4.25 3kg per side

*Practice on the wall

LLT
Lat Pulldown Wide Grip
reps 15
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 15 Light Controlled 60-90s (h:m:s)
2 15 Light Controlled 60-90s (h:m:s)

2.4.25 18kg
*Keep chest up - pigeon

LLT
KB Deadlift
reps 15
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 15 Light Controlled 60-90s (h:m:s)
2 15 Light Controlled 60-90s (h:m:s)

2.4.25 12kg
*bum touch on the wall
*quads engagement on top of motion

LLT
DB Floor Chest Press
reps 15
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 15 Light Controlled 60-90s (h:m:s)
2 15 Light Controlled 60-90s (h:m:s)

2.4.25 5kg per side

LLT
Cable Row
reps 8-10 per side
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 8-10 per side Light Controlled 60-90s (h:m:s)
2 8-10 per side Light Controlled 60-90s (h:m:s)

2.4.25 #24 18kg
16.4.25 24kg

* rotate wrist up and elbows to ribs
* high deep lunge stance
* pay attention to neck and core on

LLT
DB OH Overhead Press
reps 15
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 15 Light Controlled 60-90s (h:m:s)
2 15 Light Controlled 60-90s (h:m:s)

16.4.25 3kg, go to 4kg when ready
Perform this exercise only if it feels comfortable on your neck. Throughout, ensure you maintain proper posture to avoid any strain.

* DB touching on top of movement