PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 9 ECCENTRIC LIFTS
WORKOUT 1 - UPPER BODY
Set 1 - 4 Rounds
12 Inverted Rows Off Racked Bar (1031 Tempo)
12 Tricep Box Dips (3011 Tempo)
10 Stability Ball Straight Leg Rotations (1041 Tempo)
Set 2 - 3 Rounds
15 Sandbell Slams (1011 Tempo)
6/6 DB Reverse Lunge + Bicep Curl off Raised Blocks (1011 Tempo)
12/10/8 Multi Grip Barbell Incline Press Chest Press (4011 Tempo)
Set 3 - 3 Rounds
8 GHD Prone Extensions (4011 Tempo)
8/8 Bear Plank KB Pull Through (1011 Tempo)
Set 4 - 3 Rounds
12 Kneeling Band Face Pulls (1011 Tempo)
WORKOUT 2 - LOWER BODY
Pairing 1 - 4 Rounds
12/12 KB Split Stance Deadlifts (3011 Tempo)
6/6 GHD Iron Cross (1011 Tempo)
Pairing 2 - 4 Rounds
12 Barbell Front Squat + Pulse (4011 Tempo)
10 Reverse Crunches (3011 Tempo)
Pairing 3 - 4 Rounds
8/8 Barbell Back Rack Lateral Lunges (1011 Tempo)
20 Mini Band Lateral Squat Walks (1011 Tempo)
Pairing 4 - 3 Rounds
WORKOUT 3 - TOTAL BODY
Set 1 - 3 Rounds
400m Ski
20/20 Oblique V Ups (1011 Tempo)
8/8 Preacher Curls (1041 Tempo)
Set 2 - 4 Rounds
15 Mini Band + DB Goblet Squats (6011 Tempo)
12/12 1 Arm DB Overhead Sit Ups (3011 Tempo)
12 Incline Bench EZ Bar Tricep Skull Crushers (3011 Tempo)
Set 3 - 3 Rounds
12/10/8/6 DB Chest Press (4011 Tempo)
12 Incline Bench DB Reverse Flyes (1011 Tempo)
Set 4 - 3 Rounds
12 Stability Ball Body Saws (1011 Tempo)