Full Body Break: Lewis Morgan-Smith Workout
Lewis Morgan-Smith's father played rugby for London Welsh, so 23-year-old Morgan-Smith grew up in this sport. It was rugby that led him to the gym, where he fell in love with bodybuilding. The 230-pound 6-foot 1-inch made its first competition in May 2018, and then held 11 shows in the first half of 2019, earning its professional card. His goal is to gain 20 pounds of muscle over the next 18 months and enter the Olympia stage. At the same time, he is also the Ambassador of Evlution Nutrition and trains more than 50 clients, some for weight loss and fitness, and some for competitions.
“I helped prepare two people for the competition in May, and the feeling they experienced when they really performed well was more enjoyable than when I actually won the competition,” says Morgan-Smith. “I realized that I had to train.”
Morgan Smith trains you with the “Full Body” training below. An effective whole body program is designed to challenge all the muscles in your body. It combines complex movements with high-intensity exercises to burn as many calories as possible, and comes complete with champion tips from the champion himself. You do the workout three times a week, resting between workouts for at least one day. After three weeks, add the fourth day of your workout, and you can also make one extra set per exercise.
Weight selection first trial and error. Morgan-Smith advises starting easier than you think and building up during the first week.
“If you are doing fit-fit approaches and can easily do reps, don't be afraid to increase the weight,” he says. “Try a little more effort with each workout to achieve progressive overload.”
Dynamic warming of the whole body
Morgan-Smith recommends performing dynamic warm-up before training to bring the muscles and nervous system into motion, improve performance and prevent injuries.
Turn lunge
This movement stretches the hip flexors and activates the legs, buttocks, thighs, as well as the upper and middle back.
Knees to chest
They mimic the top of a running step when you bring your knee to your chest and then kick your foot on the ground.
High kick
They warm the hamstrings and improve the range of motion. You can do them when you walk, alternating legs or standing, focusing on one side at a time.
Tech Tips
Air squat
Do not bend around your back and look forward; Do not tilt your head up or down.
Deadlift
Maintain a strong spine from the beginning of the lift to the end, supporting the chest throughout the movement.
squat
Stand with the bar on the upper back and spread your legs shoulder-width apart. Squat, pushing your knees to the side, pushing your hips back.
Jumping squats
Jump with your whole foot, not just your toes, and try to keep your shoulders out of your knees.
Walking lunge
When rising, make sure that you pass through the heel of your leg, and keep your torso upright, and your core is reinforced when moving.
Barbell Push Press
Use light weight to get started. Bend your knees slightly, and then drive up as powerfully as possible. This should be enough to send the bar up without any conscious pressure. Once you have a downward movement, you can increase weight.
Medicine Ball Slam
This movement takes place in the hips, so it looks like Russian weights. When you hit the ball, your hips turn back to enter the gluteal muscles and hamstrings. Get down as strong as possible.
Barbell row
Pause upstairs. If you cannot stop at the top of each rep, you have chosen too heavy a weight. Touch the sternum strap, pause and squeeze the shoulder blades together to improve posture.
Vertical row
Stretching your arms wide through the bar, you will automatically pick up all three deltoid heads – the front, side and back deltoid.
Kettlebell Swing
Again, movement in the hip. The trick is to push the bell back each time, high in the groin, to stimulate the hinge / traction and avoid squats.
Bench press
If your grip is too large, you risk putting too much pressure on the shoulder joints. Too narrow places strain elbows. Hold the bar approximately shoulder width apart.
Triceps deep
Do not shrug and do not let them roll forward. Hold them back and down. Get down until your shoulders are just below your elbows, but not below.
Push ups
To stay neutral, fasten your core as if you were going to hit yourself in the stomach throughout the movement. This removes any unnecessary stress from the lumbar spine, and also turns push-ups into a great exercise to strengthen the core.
Whole body cooling
Morgan-Smith recommends static stretching for cooling to ensure blood circulation, as well as improving flexibility to increase the range of motion.
Arm cross-over
Place your left hand on your chest and hold it in an extended position with your right hand for 10-15 seconds. Repeat with the other hand.
Quadriceps Stretch
Keep your foot on your ass for 10-15 seconds to extend the quadrangles. Repeat on the opposite side.
Barrel rotation
Lie on your back with your knees bent. Point your knees to the side and hold for 10-15 seconds. Switch sides and repeat.