[00:01] >> I start with a total body workout split. Which is a good way to build up your you the most important thing that I think beginners mess up, and that is how just muscles. >> Okay.
[00:14] movement patterns split across two workouts, A and B. That you're going to >> What does A look like? >> So, A is going to start with a squat, favorite beginner exercise, which is a dumbbell drop squat. This is going to
[00:28] teach you exactly how to get the right biomechanics on a squat without having dumbbell drop straight down, it's going to give you proper hip and knee flexion. >> That's exactly right. So, the next movement pattern for me has got to be an
[00:41] overhead press to fit that vertical pushing criteria. And that is going to be done with one arm at a time because it allows you to stack the wrist over get right as beginners, and it's better
[00:53] >> Make sense. >> [music] and for me I like the chest supported row. I like chest supported in the beginning because most beginners don't have enough low back strength built yet
[01:06] >> Okay. >> Now, the fourth exercise checks off movement criteria, and that is doing something from a lunge or a split leg position. And we can start off statically with a dumbbell or body
[01:19] because it's sort of your intro to single leg training, which we're going to build upon and load up a lot heavier as we get stronger and stronger. And basic roll up is going to teach you not
[01:31] your core strength as you lower yourself down to the ground. If you want the entire workout laid out for you along with workout B and the complete workout it for free right now over at athlenex.com/tbfree,
[01:45] athlenex.com/tbfree, on me.