DAY 4: TOTAL BODY LIFT

Training Goal:
Integrate upper and lower body power, reinforce scapular and trunk stability, improve total-body rotation and bracing under load, and restore shoulder function mid-week.

PREHAB & ACTIVATION PROTOCOL

  • Deadbug w/ Band Pulldown – 3x6/side
    Attach band overhead, perform deadbug motion while pulling band to hips. Engage core + lats.
    🎥 Video Demo

  • Mini Band Monster Walks (Forward & Lateral) – 2x10 yards each direction
    Wake up glutes and stabilize hips under movement load.
    🎥 Demo

HIP & TRUNK MOBILITY

  • Half-Kneeling Hip Flexor with Sidebend Reach – 2x30s each side
    Lengthens psoas while syncing breath and thoracic rotation.
    🎥 Video Demo

  • World’s Greatest Stretch – 2x5 reps/side
    Dynamic full-body openers – lunge + rotation + hamstring sweep.

SHOULDER, SCAPULAR & EXTERNAL ROTATOR MOBILITY

  • Wall Angels on Foam Roller – 2x10 slow reps
    Foam roll along spine, perform slow wall slides overhead.
    🎥 Video Demo

  • Sleeper Stretch + Lift-Off – 2x5 reps/side
    Improves IR and builds shoulder control from posterior capsule.
    🎥 Video Demo

STATIC WARM-UP (TOTAL BODY FOCUSED)\

  • World’s Greatest Stretch

  • Banded Lat Stretch

  • Supine Thoracic Rotations

DYNAMIC WARM-UP

  • Jump Rope – 2 min

  • Leg Swings – 10 forward/back & lateral

  • Arm Circles – 10 each direction

  • Medicine Ball Slams – 2x5

MAIN LIFTS

  • TRAP BAR DEADLIFT FROM BLOCKS – 4x3 @ 70–80%
    Focus on triple extension and bar speed.

  • Front Squat – 4x5 @ moderate-heavy load
    Upright torso, braced core, clean rack position.

  • Push Press OR LANDMINE PRESS – 3x5
    Total-body drive from legs to overhead. Use legs to initiate and finish with upper body.

ACCESSORY LIFTS

  • Barbell or DB RDL – 3x8
    Slow, controlled tempo. Maximize glute and hamstring tension.

  • Renegade Rows – 3x10 total reps
    Plank position DB rows with core and anti-rotation control.

  • DB Chest-Supported Row – 3x12
    Scap-retracted pulls on incline bench. Emphasize pause at top.

ROTATIONAL WORK

  • Med Ball Shotput Throws (Open Stance) – 3x4/side
    Emphasize back hip loading and sequential firing.
    🎥 Video Demo

GRIP WORK

  • Rope or Towel Farmers Carries – 3x30 yards
    Use rope or towel wrapped around kettlebells to challenge grip endurance.

    • EXPERIMENT WITH PITCH GRIP FINGERS

  • Wrist Roller (Extension + Flexion) – 2 sets each direction

POST-RECOVERY WORK

  • Pec Stretch + Band Pulldown Breathing – 2x30s each side
    Opens up anterior chain while reinforcing posterior expansion.
    🎥 Video Demo

  • Foam Roll + Diaphragmatic Breathing – 3–5 minutes
    Legs up on bench, slow nose inhale + long exhale.

NUTRITION PRESCRIPTION

Total Body Day Meal Focus:

  • 50–60g protein (steak, eggs, salmon, protein shake)

  • 75–100g carbs (rice, sourdough bread, bananas, pasta)

  • Creatine monohydrate – 5g

  • Omega-3s or turmeric supplement (anti-inflammatory)

  • Large mixed greens salad or veggie smoothie

  • 1/4 tsp sea salt + 20–30oz water post-lift