A1
Notes:Banded Leg Extension
3 sets of 8-10 reps. 2 second hold in the peak contraction. Minimal Rest (0s)
- 3 Sets
Superset
A2
Notes:Reverse Nordic
3 sets of AMRAP with bodyweight. Finish with 5 Eccentric only reps – Perform lowering portion as normal, then bend at your hips once you reach the bottom, to help yourself get back up. Minimal Rest (0s)
- 3 Sets
A3
Notes:Goblet Squat
3 sets of 8-10 reps. Elevate your heels & perform these as 1 & ¼ reps – all the way down, ¼ of the way up, all the way down, all the way up – that equals 1 rep. Partial Rest (120s)
- 3 Sets
B1
Notes:Walking Lunge
3 sets of 15 per side. Take a short stride and keep your torso upright for slightly more quad emphasis. Partial Rest (60s)
- 3 Sets
C1
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
D1
Notes:Inverted Row – Upper Back emphasis
3 sets of max reps with bodyweight with a 2 second hold in the peak contraction. Partial Rest (60s)
- 3 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. Partial Rest (45s)
- 2 Sets