The video discusses the perfect total body routine, emphasizing the importance of training movement patterns rather than individual muscles. The presenter outlines two routines (A and B) that incorporate fundamental movement patterns like squats, lunges, pushes, pulls, and corrective exercises. Routine A is suggested for those new to this type of training, while Routine B offers an alternative approach with different exercises. The routines are part of a 90-day total body training program available on the presenter's website, which includes additional corrective exercises, athletic training, and conditioning drills. The goal is to create a well-rounded athlete capable of more than just one-dimensional strength. The presenter encourages viewers to check out the program for a comprehensive training plan.
Here are the key facts:
1. The routine is a total body routine, focusing on exercises that work multiple muscle groups at once.
2. The routine consists of two different workouts, A and B, which should be alternated every Monday, Wednesday, and Friday.
3. Workout A starts with a warm-up of 2-3 rounds of 7 multidimensional strides in each direction.
4. The first exercise in Workout A is the barbell squat, performed in 3 sets of 5 reps.
5. The second exercise in Workout A is the barbell hip thrust, performed in 3 sets of 10-12 reps.
6. The third exercise in Workout A is the barbell chest press, performed in 3 sets of 5 reps.
7. The fourth exercise in Workout A is the weighted pull-up, performed in 3 sets of 6-10 reps.
8. The final exercise in Workout A is the carry, performed with half body weight in each hand for 50 steps.
9. Workout B starts with a warm-up of 2-3 rounds of 7 three-dimensional lunges in each direction.
10. The first exercise in Workout B is the deadlift, performed in 3 sets of 5 reps.
11. The second exercise in Workout B is either the barbell squat or barbell reverse lunge, performed in 3 sets of 10 reps.
12. The third exercise in Workout B is the overhead press, performed in 3 sets of 5 reps.
13. The fourth exercise in Workout B is the barbell row, performed in 3 sets of 10-12 reps.
14. The final exercise in Workout B is the carry, performed with a quarter of body weight in each hand for 50 steps.
15. The routine also includes corrective exercises, such as the face pull or mini hip climb with bands.
16. The routine is part of a 90-day step-by-step plan that incorporates many more corrective, athletic training, and conditioning drills.