14 WEEK STRENGTH PROGRAMMING - WEEK 2 ECCENTRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10 DB Incline Chest Press (6011 Tempo)
12 Seated Resistance Band Rows (1061 Tempo)
6 Weight Plate Pullovers (6011)
Series 2 - 4 Rounds
15 Incline Push Ups Off Racked Bar (6011 Tempo)
10 Incline Bench DB Reverse Flyes (1041 Tempo)
Series 3 - 3 Rounds
8 GHD Prone Extensions (1061 Tempo)
8/8 Bent Over DB Row (1061 Tempo)
Series 4 - 3 Rounds
12 Hi / Med / Low Band Chest Flyes (Round 1 - Hi, Round 2 - Mid, Round 3 - Low, 1061 Tempo)
8 GHD Sit Ups (6011 Tempo)
Mobility Work - Back
WORKOUT 2
Workout 2 - Lower/Core Focus
Series 1 - 4 Rounds
6/6 DB Reverse Lunges off Blocks (6011 Tempo)
8 GHD Glute Ham Rises (6011 Tempo)
Series 2 - 4 Rounds
10/8/6/4 Barbell Front Squats (6011 Tempo)
8 Resistance Band Overhead Stability Press (1611 Tempo)
Series 3 - 4 Rounds
8/8 Split Stance Trap Bar Deadlift (6011 Tempo)
6/6 GHD Iron Cross (1611 Tempo)
Series 4 - 3 Round Finisher
:40 Row
8 Weight Plate Overhead Straight Leg Sit Ups (6011 Tempo)
Mobility Work - Hips
WORKOUT 3
Workout 3 - Upper Focus (Shoulders/Bis/Tris)
Series 1 - 5 Rounds
12/10/8/8/6 Strict Barbell Shoulder Press (1061 Tempo)
8 EZ Bar Bicep Curls (1061 Tempo)
6 Barbell Ab Rollouts (6111 Tempo)
Series 2 - 4 Rounds
15/12/10/8 Trap Bar Shoulder Shrugs (1411 Tempo)
10 DB Skull Crushers (6011 Tempo)
6/6 Hanging Oblique Knee Tucks Ins (1161 Tempo)
Series 3 - 4 Rounds
8 Weight Plate Overhead Straight Leg Sit Ups (6011 Tempo)
10 Resistance Band Lateral Shoulder Raises (1011 Tempo)
12 Resistance Band + Strap Tricep Extensions (1061 Tempo)
Mobility Work - Shoulders
WORKOUT 4
Workout 4 - Lower/Core Focus
Series 1 - 4 Rounds
6/6 Barbell Back Rack Reverse Lunges (4011 Tempo)
6 GHD Glute Rise (1061 Tempo)
Series 2 - 4 Rounds
6/6 DB Box Step Ups (1041 Tempo)
100m Sled Pushes
Series 3 - 4 Rounds
6/6 KB Goblet Rotation Squat (6011 Tempo)
6/6 Overhead Side Stability Press (1611 Tempo)
Series 4 - 3 Round Finisher
8/8 PVC Pipe Resisted Dead Bugs (1611 Tempo)
15/15 Pull Up Assist Band Terminal Knee Extensions (1011 Tempo)
8 Plate Pullovers (6011 Tempo)
Mobility Work - Hamstrings
WORKOUT 5
Workout 5 - Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10/8/6/4 Barbell Chest Press (6111 Tempo)
10 Glider Body Saws (4011 Tempo)
Series 2 - 6 Rounds
10/10/8/8/6/6 Standing Band Rows (1061 Tempo)
6 Pull Ups (1061 Tempo)
Series 3 - 4 Rounds
10/10/8/6 Incline DB Chest Flyes (1061 Tempo)
Max Effort Decline Push Ups (6011 Tempo)
Series 4 - 4 Rounds
10/10/8/8 Barbell Bent Over Reverse Grip Row (1041 Tempo)
10 Rear Delt Band Pull Aparts (1011 Tempo)
Mobility Work - Total Body