• Movement

  June 2026 – Week 1 / Week 9 –Full Body Focus*Video Demos Attached

  Posted by Taylor on June 24, 2026 at 1:04 pm

  June 2026 – Week 1 / Week 9 –Full Body Focus*Video Demos Attached

  • Equipment: Dumbbells (DB)

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Squat + Core

  3–4 Rounds

  1. DB Squat to Hammer Curl x10/8/6

  https://youtube.com/shorts/ggmbeBFyZro

  2. Plank Pull Through x10 total

  https://youtube.com/shorts/1dtuQqk9AmE

  *Focus: Lower body strength + anti-rotation core

  Block 2: Unilateral Strength + Athletic Power

  3–4 Rounds

  3. Reverse Lunge to Single-Arm Thruster (same side) x6/8/10 each

  https://youtube.com/shorts/4gT3p-IYzy8

  4. DB Sumo Squat High Pull x6/8/10

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

  5. Seated Knee Tuck x10

  https://youtube.com/shorts/uFxJjmb6azU

  *Focus: Single-leg strength, conditioning, and core stability

  Block 3: Hinge + Total Body Stability

  3–4 Rounds

  6. DB Clean to Front Squat x10/8/6

  https://youtube.com/shorts/19gfIagYBCA

  7. Turkish Half Get-Up x6/8/10 each

  https://youtube.com/shorts/wUv4JU07tLw

  8. Plank Low Row x10/8/6 total

  https://youtube.com/shorts/pbWmQm8nSa4

  *Focus: Hip power, shoulder stability, and core control

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