Full Body 1 - Heavy Day
uap-in-season-1-alt

A. Squats

Butt back, neutral spine, push through the heels
Think about exploding out of the bottom of your squat

B. Deadlift

Shoulders retracted
Spine neutral. Look at a spot on the floor about 5 feet in front of you.
Get your hips back and chest over the bar
Arms should be straight at the start of the lift
Back remains flat as hips come forward and weight lifts up

C1. Barbell Bench Press

Retract your shoulders so that they are flat on the bench.
Grip should be slightly wider than shoulder width.

C2. Semi-supinated grip Pull-up

"Semi supinated" means that your palms are facing one another. If you do not have a bar that allows for this, use a supinated grip (palms toward you).
Keep your chest up. Squeeze shoulder blades together at the top of the movement.
If you do not have an assisted chin-up machine, you can use a lat pulldown instead.