14 WEEK STRENGTH PROGRAMMING - WEEK 9 ECCENTRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Upper Focus (Chest/Back) Eccentrics
Set 1 - 4 Rounds
8 Barbell Incline Chest Press (6011 Tempo)
12 Standing Resistance Band / Cable Rows (1061 Tempo)
8 Weighted Plate Overhead GHD Sit Ups (4011 Tempo)
Set 2 - 4 Rounds
6 Chest Dips (6011 Tempo)
10 Resistance Band / Cable Low to High Chest Flyes (1041 Tempo)
:45 Forearm Plank Hold
Set 3 - 4 Rounds
8 Ring Rows (1041 Tempo)
6 Angled Grip Pull Ups (1041 Tempo)
Finisher 3 Rounds
8 DB Hammer Curls (1061 Tempo)
8 Resistance Band / Cable Tricep Strap Pull Downs (1061 Tempo)
8/8 1 Leg Hip Extensions
Mobility Work - Back
WORKOUT 2
Workout 2 - Lower & Core Focus Eccentrics
Pairing 1 - 4 Rounds
6/6 KB Rotational Squats (6011 Tempo)
8 Hanging Pike Leg Raises (1061 Tempo)
Pairing 2 - 4 Rounds
12/12 Mini Band Lateral Squat Walks (1011 Tempo)
8 Weight Plate Pullovers + Static Leg Raise (6011 Tempo)
Pairing 3 - 4 Rounds
8 Barbell Sumo Deadlifts (1041 Tempo)
6/6 GHD Weighted Iron Crosses (1041 Tempo)
Pairing 4 - 4 Rounds
6/6 DB Bulgarian Split Squats
8 Weight Plate Overhead Straight Leg Sit Ups (4011 Tempo)
Mobility Work - Hips
WORKOUT 3
Workout 3 - Upper Focus (Shoulders/Bis/Tris) Eccentrics
Set 1 - 4 Rounds
8 DB Military Shoulder Press (1041 Tempo)
8 Resistance Band/Cable + Straight Bar Curls (1061 Tempo)
:30 Wall Handstand Hold
Set 2 - 4 Rounds
10/8/6/4 Barbell Push Press (1011 Tempo, Increase Weight Each Round)
8 DB Tricep Skull Crushers (6011 Tempo)
Set 3 - 4 Rounds
8 Seated DB Forward Raises (1011 Tempo)
10 TRX Tricep Extensions (4011 Tempo)
Mobility Work - Shoulders
WORKOUT 4
Workout 4 - Lower & Core Focus Eccentrics
Pairing 1 - 4 Rounds
6/6 Barbell Back Rack Reverse Lunges (4011 Tempo)
8 Reverse Crunches (1031 Tempo)
Pairing 2 - 4 Rounds
8 Glider Body Saws (4011 Tempo)
6 GHD Glute Hamstring Extensions (4011 Tempo)
Pairing 3 - 4 Rounds
8 GHD Prone Extensions (4011 Tempo)
8 KB Goblet Heel Raised Squats (Off angled platform, 6011 Tempo)
Pairing 4 - 4 Rounds
10 GHD Sit Ups (6011 Tempo)
:45 High Plank Hold
Mobility Work - Hamstrings
WORKOUT 5
Workout 5 - Upper Focus (Chest/Back) Eccentrics
Set 1 - 4 Rounds
8/8 DB 1 Arm Chest Press (4011 Tempo)
8 Belt Squat Bent Over Rows (6011 Tempo)
Set 2 - 4 Rounds
10/8/6/4 Incline DB Chest Flyes (6011 Tempo)
10/8/6/4 Resistance Band/Cable Lat Pull Downs (1041 Tempo)
Set 3 - 4 Rounds
8 DB Hammer Curls (6011 Tempo)
10 Resistance Band/Cable Rear Delt Flyes (1011 Tempo)
10/10 1 Arm Cable/Resistance Band Palm Up Tricep Extension (1061 Tempo)
Mobility Work - Total Body