A1
Notes:Band Knee Extension
2 sets of 6-8 reps. 2 second hold in the peak contraction. Finish all sets with a drop set, decreasing band tension by stepping in closer and performing an additional 4-6 reps. Minimal Rest (0s)
- 2 Sets
Superset
A2
Notes:Goblet Squats
2 sets of 12-15 reps. Add a band, and elevate the heels for this. Minimal Rest (0s)
- 2 Sets
A3
Notes:Band Knee Extension
2 sets of 5 reps – You’ll only be able to get partial range by this point – get as far as you can, then hold this position for 5 seconds. Minimal Rest (0s)
- 2 Sets
A4
Notes:Walking Lunge
2 sets of 10 reps per side. Complete Rest (3 min)
- 2 Sets
B1
Notes:Tibialis Band Raise
2 sets of 12 reps. Minimal Rest (0s)
- 2 Sets
Superset
B2
Notes:Single Leg Standing Calf Raise
2 sets of 12 reps. Minimal Rest (0s)
- 2 Sets
C1
Notes:Inverted Row – Upper Back emphasis
2 sets of max reps with bodyweight with a 2 second hold in the peak contraction and the stretch position. Partial Rest (90s)
- 2 Sets
D1
Notes:Band Lat Pulldown
2 sets of 8-10 reps. Finish each set with 5 overloaded partial reps – to do this, stretch the band out further, and perform 5 partial range only reps. Partial Rest (60s)
- 2 Sets
E1
Notes:Banded Preacher Curl
2 sets of 6-8 reps. Push all to failure, finishing each set with an overloaded Isometric for 10 seconds. Step away to increase the band tension and get as high as you can (roughly halfway) and hold with max tension. Minimal Rest (0s)
- 2 Sets
Superset
E2
Notes:Band Incline Curl
2 sets of 6-8 reps. Partial Rest (60s)
- 2 Sets