PHASE 2 DAY 3

INFORMATION AND INSTRUCTIONS

  • Each exercise has a breakdown of the movement (cues) as well as video demonstrations for you to follow
  • Once you've completed your warm up, perform A series exercises with allocated reps back to back. Take allocated rest period, and repeat for allocated sets before moving on to B series
  • What does Tempo mean?

A tempo is the speed at which the lift occurs. For example, 1.0.1.0 when performing a squat would be:

The first number "1" is the amount of seconds you would take in the "eccentric" (lowering) phase of the movement.

The second number "0" is the amount of seconds you would take in the middle of the "eccentric" (lowering) and "concentric" (lifting) phase.

The third number "1" is the amount of seconds you would take in the "concentric" (lifting) phase of the movement.

The fourth number "0" is the amount of seconds you would take at the top of the lift before repeating.

WARM UP

EXERCISES

A1. Deep Squat With Rotation: 2 Sets X 8 Reps Each Side

B1. Hamstring Walkouts: 2 Sets X 8 Reps Each Side

C1. Lateral Lunges: 2 Sets X 8 Reps Each Side

D1. High Plank Hold: 30 Sec

 

A1 DUMBBELL SUMO DEADLIFT

REPS: 15

SETS: 3-4

REST: 30 Seconds

TEMPO: 2.0.1.0

CUES

  • Start by holding a dumbbell in your hands, arms extended
  • Place your feet wider than shoulder-width apart and turn your feet out to around a 45 degree angle
  • Maintain upright posture with shoulders drawn back
  • Hinge back at the hips, while bending at the knees and slightly dropping your chest, making sure your spine stays in the neutral zone, and drive your knees outwards so they’re inline with your toes
  • Lightly tap the dumbbell on the floor
  • Push through the middle of your foot and drive your hips forward as you return to the top position
  • Repeat
 

A2 DUMBBELL CHEST PRESS

REPS: 15

SETS: 3-4

REST: 60 Seconds

TEMPO: 1.0.3.0

CUES

 

B1 DUMBBELL REAR FOOT ELEVATED SPLIT SQUAT

REPS: 10 EACH SIDE

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Place an object on the floor that's at least 5 inches high (you can stack a couple of bumper plates or use step)
  • Place back foot on object
  • Ensure your front foot is straight
  • Drop back knee down towards ground
  • Push up to starting position
  • Repeat
 

B2 STANDING DUMBBELL ARNOLD PRESS

REPS: 15

SETS: 3-4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

 

C1 SINGLE LEG HIP THRUST

REPS: 15 Each Side

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Start by leaning your back against a bench, chair or couch
  • Lift your left leg to a 90 degree angle
  • Look straight ahead and Drive your right foot into the floor to bridge your hips up while squeezing your glute.

Lower your hips back to the starting position and repeat for the desired number of repetitions. Repeat on both sides.

 

C2 LYING DUMBBELL SKULL CRUSHERS

REPS: 20

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.3.0

CUES

  • Holding a dumbbell in each hand, palms facing eachother, start with both hands straight above your chest with your elbows extended
  • Lower the dumbbell toward the top of your head by flexing your elbows.
  • Push dumbbells back up to starting position
  • Repeat.

TIP: Ensure you are "hinging" at your elbows, not coming down with your whole arm

 

C3 SIT UPS

REPS: 15

SETS: 3-4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Lie on your back on the floor. Bend your knees and place your feet on the floor
  • Put your hands on the bottom of your thighs
  • Slide your hands up your thighs until your wrist meets your knee
  • Lower your body back to the starting position.
 

YOUR PROGRAM: