Steady Burn: Full Body B
Hinge + overhead press full-body day. Stiff-leg deadlift, standing press, neutral-grip row, plié squat, an upright-row/triceps superset and dead bugs. ~45 min, 7 movements.
Estimated session
- Movements 7
- Working sets 21
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Stiff-Legged Dumbbell Deadlift Soft knees, hips back, flat back. 3s lowering — the stretch is the point. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Standing Dumbbell Press Ribs down, glutes tight. Press to full lockout with the biceps by the ears. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bent Over Two-Dumbbell Row With Palms In Palms facing in the whole set. Drive the elbows back along the ribs. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Plie Dumbbell Squat Wide stance, toes turned out, one dumbbell held between the legs. Full depth. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Standing Dumbbell Upright Row Elbows lead and stay above the wrists. Stop at chest height, not the chin. 3 × 12 · rest 0s | 3 | 12 | 0s |
| 06 | Standing Dumbbell Triceps Extension One dumbbell, both hands. Upper arms stay locked beside the head. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 07 | Dead Bug Reps are per side. Low back stays flat on the floor the entire set. 3 × 10 · rest 45s | 3 | 10 | 45s |
Coaching notes
Hinge first while the lower back is fresh. On the stiff-legged deadlift the load is capped by hamstring stretch, not strength — push the hips back until you feel the stretch, stop there, never round the back to chase depth. Press strictly overhead with ribs down; an arching low back means the load is too heavy. Superset the upright row with the overhead triceps extension, resting only after the pair. If shoulders are cranky, sub a lateral raise for the upright row at matched RPE.
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