A1
Notes:Squat Isometrics
3 sets of 10 seconds.
- 3 Sets
Superset
A2
Notes:Home Hack Squat
6 second eccentric, 2 second pause in the bottom. 3 sets of 8-10 reps. Complete Rest (3 min)
- 3 Sets
B1
Notes:Suspension Trainer Leg Curl - Hips Extended
Hips Extended - 2 second hold in peak contraction, 5 second eccentric. 2 sets of 8-10 reps. Minimal Rest (0s)
- 2 Sets
Superset
B2
Notes:Suspension Trainer Leg Curl - Hips Extended Eccentric
Hips Extended Eccentric, Hips Flexed Concentric - This is an eccentric overload set. By dropping the hips on the way up you’ll be able to get more reps out, then overload the lowering phase by lifting the hips.
- 2 Sets
C1
Notes:Band Chest Fly
2 sets of 12-15 reps. Minimal Rest (0s)
- 2 Sets
Superset
C2
Notes:Band Chest Fly Eccentrics
2 sets of 6-8 reps with a 6 second lowering phase. Minimal Rest (0s)
- 2 Sets
C3
Notes:Pushups
10 reps with bodyweight. Finish the final rep with a 10 second hold in the bottom position. Perform 2 sets here.
- 2 Sets
D1
Notes:Single Arm Y Raise
3 sets of 12-15 reps. Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:Band Row (Lats)
3 sets of 8-10 reps. Minimal Rest (0s)
- 3 Sets
D3
Notes:Triceps Band Cross Body Extension
3 sets of 12-15. Partial Rest (90s)
- 3 Sets