This is workout #1 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program. You'll be focusing on lower body posterior work with deadlifts, and upper body push movements with chest presses.
Equipment Needed:
-light-medium for over head presses and lateral raises
-medium for chest presses
-heavy weights for deadlifts
Focus: Mixed: Hamstrings, Glutes, Core, Shoulders, Chest
Playlist: https://open.spotify.com/playlist/5EtIZAjK6baWmM1bOT3jqM?si=a406805e03d448c4
Up Next in Workouts + PDFs
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40min Full Body - Workout #2 | STRENG...
This is workout #2 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed:
-light-medium for split squats + bicep curls
-medium for single arm row + double arm bent over row
-heavy weights for squatsFocus: Mixed: Core, Quads...
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40min Full Body - Workout #3 | STRENG...
This is workout #3 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program. You'll be focusing on mixed movement patterns. Plan to Copenhagen plank, overhead press, split squat, and row.
Equipment Needed:
-light - medium for SL deadlift + SA o...
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30min Full Body | Mobility 103
This is the mobility sequence from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program. Plan to mobilize your whole body through a variety of active mobility drills.
Equipment Needed: Space to move around, access to a wall or something to hold o...
