• Movement

  July 2026 – Week 1 / Week 13 – Full Body Focus *Video Demos Attached

  Posted by Taylor on July 31, 2026 at 9:20 am

  July 2026 – Week 1 / Week 13 – Full Body Focus *Video Demos Attached

  • Equipment: Dumbbells (DB), Pull-Up Bar/TRX (optional)

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest: 45–60 sec after each round

  Block 1: Lunge + Vertical Push/Pull

  3–4 Rounds

  1. DB Reverse Lunge → Overhead Press x6/side

  https://youtube.com/shorts/6r4Q0dkG1ds

  2. Pull-Up (or Assisted Pull-Up/Lat Pulldown) x6–8

  https://youtube.com/shorts/P5lNB-BEIuM

  3. Hanging or Seated Knee Tucks x8–10

  https://youtube.com/shorts/xHvIJ3xx42s

  https://youtube.com/shorts/uFxJjmb6azU

  Focus: Unilateral lower-body strength, vertical push/pull, and core

  Block 2: Hinge + Horizontal Push/Pull

  3–4 Rounds

  4. DB Sumo Deadlift → Gorilla Row x6–8

  https://youtube.com/shorts/vtqJVTHahaI https://youtube.com/shorts/-fdwDfiVMyg

  5. Walkout Push-Up → T-Spine Rotation x6 total

  https://youtube.com/shorts/jICdJD22xic https://youtube.com/shorts/xBpezruzsv4

  6. Alternating V-Up x12 total

  https://youtube.com/shorts/4XEWmq6NqQA

  Focus: Posterior chain, upper-body pushing/pulling, and rotational mobility

  Block 3: Squat + Power

  3–4 Rounds

  • DB Front Rack Squat x8–10

  https://youtube.com/shorts/uOWu72oj5_U

  • Alternating DB Snatch x8 total (or DB Squat Clean x8–10)

  https://youtube.com/shorts/SPGR71h485w

  Focus: Bilateral leg strength, explosive power, and coordination

  Taylor replied 2 months, 3 weeks ago 1 Member · 0 Replies
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