Week 1, Day 4 • body recomposition phase two

Set barbell just below knee height in rack and stand hip-width apart. Hinge at hips, grip bar firmly, and keep back flat. Drive hips forward and stand tall, locking out at the top.

Barbell Rack Pull

Dumbbell Isometric Bicep Curl

Start by standing in front of a flat bench with your feet shoulder-width apart and holding a dumbbell in one hand. Place your other hand on the bench for support, and bend at the waist so that your chest is parallel to the ground. From this starting position, row the dumbbell up towards your chest, squeezing your shoulder blade together as you do so. Make sure to keep your elbow close to your body and your core engaged throughout the movement.

Dumbbell Single Arm Row

Weighted Sit Up

Hips Elevated Dumbbell Pullover

Dumbbell Upright Row Gumbo

rear delt raises

Body recomposition phase two: pull

Body recomposition phase two: glute / hamstrings

Body recomposition phase two: core

Body recomposition phase two: full lower

body recomposition phase two

body recomposition phase two: pull

body recomposition phase two: pull

movements

kara short