Get Stronger Faster by Maximizing your Gains | Full Body Compound Exercises

Mitch Matulia here, Lean Body athlete and nutrition enthusiast.
Today is a beautiful day, and I’m excited to take you through a full body workout outdoors!
Workout Breakdown:
For today’s outdoor workout, we’ve got four compound movements.
We’ll rotate between each one to hit all the major muscle groups.
Here’s the plan:
Deadlift
Walking Lunges
Front Squats
Shoulder Presses
Deadlift Technique:
Positioning:
Athletic stance, shoulder-width apart.
Hands placed right outside your knees.
Sink hips back, keeping a neutral spine by focusing on a spot 6 feet ahead.
Movement:
Drive through your heels, keeping your back flat.
Brace your core and squeeze your glutes at the top.
Remember, keep your arms relaxed and the bar close to your shins.
Reps & Rest:
Aim for 6-10 reps for strength, or 15-20 reps for conditioning.
Rest for 1-2 minutes between sets.
Walking Lunges:
Technique:
Keep hips back and sit into the heel of your stepping foot.
Maintain perfect posture with a straight back and engaged core.
Focus:
Emphasize glutes and hamstrings.
Ensure your knee doesn't extend beyond your toes.
Execution:
Step forward, sink low, but avoid touching the ground.
Front Squats Guide:
Technique:
Use a dumbbell variation to emphasize quads.
Keep your weight back, straight back, and heels on the ground.
Stop just shy of 90 degrees to focus on quads.
Maintain a firm base with toes slightly outward.
Shoulder Press:
Positioning:
Stand shoulder-width apart with toes slightly out.
Grip the bar just outside your shoulders.
Movement:
Engage your core throughout the movement.
Lower the bar slowly beneath your chin and press up with a slight back arch.
Core StabilitFocus on stabilizing the movement using free weights to engage the serratus, upper and lower abdominals, and obliques.
Final Tips:
Respect the lift, tempo, and posture to avoid injuries.
Give yourself ample rest between sets to fully recuperate.
Stay compact and tight throughout each movement to maximize effectiveness.
Don't forget to fuel your body with Lean Body protein shakes for optimal recovery. Let's crush this workout together! 🥤🔥
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