• Movement

  April 2026 – Week 3 – Full Body Focus*Video Demos Attached

  Posted by Taylor on May 7, 2026 at 8:48 am

  April 2026 – Week 3 – Full Body Focus*Video Demos Attached

  • Equipment: Dumbbells (2 medium, 1 heavy)

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Squat + Hinge (Strength Focus)

  4 Rounds:

  1. Goblet Squat x6 (Tempo 3-1-1)

  https://youtube.com/shorts/_v3W5msl4RU

  2. Single-Leg Deadlift x8/leg

  https://youtube.com/shorts/Y_Ner7byQnM

  Block 2: Pull + Core + Posterior

  3 Rounds:

  3. Single-Arm Plank Low Row x8/side

  https://youtube.com/shorts/BUK4WfQvSh4

  https://youtube.com/shorts/DG6yY8iouR4

  4. ISO Hip Bridge Chest Fly x12–16

  https://youtube.com/shorts/sJYOuYDbeZ0

  5. Seated Torso Rotation x24 / 20 / 16

  https://youtube.com/shorts/sA_YrrlcBag

  Block 3: Push + Arms

  3 Rounds:

  6. Alternating Arnold Press x12–16 total

  https://youtube.com/shorts/0WqguViI63c

  7. Balance Bicep Curl x10 / 8 / 6 each (progressively heavier)

  https://youtube.com/shorts/6GEj88YP_Nk

  8. Overhead Tricep Extension or Pushdown x12

  https://youtube.com/shorts/oXBvGtuwp9A

  Taylor replied 6 days, 2 hours ago 1 Member · 0 Replies
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