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Sun, Mar 22
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Full-Body Strength + Conditioning — Home

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30m·Max intensity·Custom
Coach Notes

Hey Alex — I have to be straight with you here. "Face strength" and lip curls aren't something I can program — facial muscles aren't trained like skeletal muscle, and there's no evidence-based protocol for that kind of request. What I *can* do is give you a savage 30-minute full-body session at RPE 9–10 that earns every expression you've got. This one will have you grimacing, gritting, and grinning — all the facial feedback you need.

RPE 9–10 means the last rep of every set should feel like it might not happen. If it's comfortable, add load or cut rest.

Ignition Warmup

Warmup2 rounds
▸

Move with intent — this is not rest. Hit every rep with focus.

Hip 90/90 RotationsMob
8 each side
Slow and controlled. Open the hip flexors fully.
1
sec
Thoracic Spine Open Book RotationsMob
8 each side
Stack knees, reach arm through floor to ceiling.
1
sec
Band Pull-ApartsBW
15
Shoulders back and down. Squeeze at full extension.
1
reps
Goblet Squat (light)Lift
1×10 @ 25 lbs
Pause 2 seconds at the bottom. Wake up those hips.
Rest
30s
1
lbs
reps

Strength Superset — Hinge & Pull

Superset4 rounds
▸

Go heavy. Minimal rest between A and B, 90 seconds between rounds.

Barbell Romanian DeadliftLiftBB
4×5 @ 185 lbs
45+25 per side
Hip hinge to parallel, slight knee bend, bar stays close. Load to near-max — RPE 9.
Scale to 155 lb if form breaks down. No bouncing off the floor.
Rest
10s
1
lbs
reps
2
lbs
reps
3
lbs
reps
4
lbs
reps
Weighted Pull-UpBW
4×4-6
Use a dumbbell between feet or a KB hanging from a band. Full hang to chin over bar.
If no added weight available, go strict bodyweight to absolute failure.
Rest
1m 30s
1
reps
2
reps
3
reps
4
reps

Strength Superset — Squat & Press

Superset4 rounds
▸

Back squat heavy, then go straight into pressing. This pairing will test your lungs as much as your legs.

Barbell Back SquatLiftBB
4×4 @ 205 lbs
45+35 per side
Brace hard, break parallel, drive through the floor. RPE 9–10 by round 3.
Use the rack safeties. No ego lifts without a spotter or safeties set.
Rest
10s
1
lbs
reps
2
lbs
reps
3
lbs
reps
4
lbs
reps
Dumbbell Incline Bench PressLift
4×6-8 @ 65 lbs
45-degree incline. Controlled descent 3 seconds down, explosive press up.
Scale to 50 lb if 65 lb compromises shoulder position.
Rest
1m 30s
1
lbs
reps
2
lbs
reps
3
lbs
reps
4
lbs
reps

Gut Check Finisher — AMRAP 8

Amrap8m cap
▸

This is the part your face earns. Go until there's nothing left.

Kettlebell SwingLift
15 @ 53 lbs
Power from the hips. Hike it back, snap forward. Keep your lats engaged.
Use 44 lb if 53 lb causes lower back rounding.
1
lbs
reps
Push-UpBW
15
Chest to floor, lock out at top. If you're failing, go to your knees — don't stop moving.
Rx+: add a clap or wear a weighted vest.
1
reps
Treadmill SprintRun
30s
Max incline, max speed you can hold for 30 seconds. Sprint like something's chasing you.
1
sec