06/24/2026
Full Body Workout for Mobility & Strength
A full body outdoor session that builds strength without leaving you wrecked. This is the kind of training that compounds over time. Mobility and strength together, every movement with a purpose. The goal when you walk away is to feel good, not broken down.
The focus is longevity. Moving well, staying strong, and being able to do this for decades. That means slowing down the eccentric, owning your balance, and never chasing soreness as the metric.
Full Body A: ~45 min
Warm Up
A1. Dead hang: 3 × 30 sec
A2. Scaption with band: 2 × 10
Calisthenics + Motor Control
B1. Chin ups: 3 × AMRAP (3 sec eccentric, full ROM)
B2. Single leg RDL: 3 × 8 each side
C1. Single leg step ups with balance: 3 × 10 each side
C2. Hanging knee tuck: 3 × 10 (controlled, no swinging)
D1. GHD leg curls: 3 × 10
D2. GHD knee tucks: 3 × 10
Strength Finisher
E1. Deficit push ups: 3 × AMRAP (3 sec eccentric)
E2. Split stance row with band: 3 × 10-12 each side
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