Full Body Hypertrophy
It is important to complete Strength Development #09 before you try this workout.
Des and Erin will guide you through a full-body hypertrophy workout designed to build athletic muscle. You will lift moderately heavy weight (less than in the fundamental or foundational strength workouts) and aim to hit higher reps.
We recommend that you repeat this workout at least a couple of times and feel comfortable with all the movements before progressing to Strength Development #11.
With any strength training aim for no more than 2 – 3 times in a week and always have a rest day in between.

Equipment: Barbell, Weights, Bench/Step
Presenters: Des Helu, Erin Maw

1. WARM-UP
Flex performed by LUCKSON feat. INF
Moves: Hip Hinge, Deadlift, Shoulder Circles, Thoracic Rotation, Pushup, Squat, Overhead Push Press, Backward-Stepping Lunge

2. CIRCUIT PREP
The Blessing performed by JIM JUNK
Moves: Front Squat, Backward-Stepping Lunge, Back Squat, Chest Press, High Pull, Pushup

3. X8 CIRCUITS: LOWER X UPPER
8TANE performed by St Urbain
Basit Low performed by Eastern Bloc
Tiger King performed by Kettlebellz
We Have Spoken performed by NOAM DEE
Moves: Front Squat, Backward-Stepping Lunge, Back Squat, Chest Press, High Pull, Pushup

4. CON-SETS
Anything You Want performed by Tilde Key
Rari performed by Swimnaked
Moves: Tricep Dip, Boat Crunch, Lateral Side Raise Front Raise Combo, Pike Crunch

5. COOLDOWN
Elevate performed by Ashley Alexander
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Hip Flexor Stretch, Childs Pose, Quad Stretch, Shoulder Stretch, Wrist Stretch