PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 2 ECCENTRIC FOCUSED LIFTS
WORKOUT 1 - UPPER BODY
Set 1 - 3 Rounds
15 Low to High Cable Chest Flyes / TRX Chest Flyes (1041 Tempo)
12 Ab Strap + Med Ball Knee Tucks (1041 Tempo)
Set 2 - 3 Rounds
12 Cable + Strap Lat Pull Downs (1061 Tempo)
8/8 Oblique Med Ball Wall Slams (1011 Tempo)
Set 3 - 3 Rounds
12 DB Palms Up Forward Raises (1011 Tempo)
12 DB Spider Curls (1061 Tempo)
12 DB Skull Crushers (4011 Tempo)
Burnout X 1 Round
WORKOUT 2 - LOWER BODY
Set 1 - 8 Minute EMOM
15 Mini Band Bodyweight Squats
10 Mini Band Lateral Squat Walks
Set 1 - 3 Rounds
12 Dual DB Front Rack Box Squat (6011 Tempo)
Set 2 - 3 Rounds
8/8 Trap Bar Split Stance Deadlifts (6011 Tempo)
Set 3 - 3 Rounds
10/10 Bench to Bench Single Leg Hip Extensions (4011 Tempo)
WORKOUT 3 - TOTAL BODY
Set 1 - 3 Rounds
10 Barbell Bench Press + Pulse off Smith Machine (6011 Tempo)
10 Seated Cable Rows (1061 Tempo)
15 Cable Crunches (1011 Tempo)
Set 2 - 3 Rounds
8/8 DB Box Step Up + Supinated Bicep Curl (1041 Tempo)
12 DB @ Chest Sit Ups (1041 Tempo)
20 Yard Trap Bar Farmer Walk (1011 Tempo)
Set 3 - 3 Rounds
12 Barbell Sumo Deadlift + Upright Row (1011 Tempo)
30 Tricep Box/Bench Dips (3011 Tempo)
8 Barbell Ab Rollouts (4011 Tempo)
Mobility Work - Hamstrings