2 – Full Body WK 2-4 (M3)
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Level 1
2 – Full Body WK 1 (M3)
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1 – Full Body WK 2-4 (M3)
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1 – Full Body WK 1 (M3)
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Tempo
What is Tempo? Definition: Tempo refers to the speed at which you perform each phase of an exercise. Format: It is typically written as a series of four numbers (e.g., 3-1-2-0), each representing a different phase of the movement. How to Apply Tempo: Eccentric Phase (Lowering): The first number indicates the time spent lowering the …
Pull-Ups
Execution Steps: Setup: Attach a resistance band to the pull-up bar and secure it around one knee or foot. Grip: Grip the bar with hands shoulder-width apart, palms facing away (overhand grip) or toward you (underhand grip). Starting Position: Hang from the bar with arms fully extended. Pull-Up: Pull elbows down and back, engaging your …
Push Ups
Full Push-Up Execution Steps: Setup: Start in a plank position with hands placed slightly wider than shoulder-width apart. Lowering: Bend your elbows to lower your body until your chest nearly touches the ground. Return: Push through your palms to return to the starting position. Push-Up From Knees Execution Steps: Setup: Start in a modified plank …
Arms with Dumbbells
Bicep Curls Execution Steps: Setup: Stand with feet hip-width apart, holding a dumbbell in each hand, arms fully extended, and palms facing forward. Curl: Bend your elbows to lift the dumbbells towards your shoulders, keeping your upper arms stationary. Lowering: Slowly lower the dumbbells back to the starting position. General Tips for Bicep Curls: Control: …
Bulgarian Split Squat(BSS)
Execution Steps: Setup: Stand a few feet in front of a bench, with one foot resting on the bench behind you. Position: Ensure your front foot is far enough forward that your front knee stays behind your toes. Lowering: Bend both knees to lower your body until your back knee nearly touches the ground. Return: …
Lunges
Execution Steps: Setup: Stand with feet hip-width apart. Step Back: Take a step backward with one leg. Lowering: Bend both knees to lower your body until both knees are at 90 degrees. Return: Drive through your front heel to return to the starting position. Tips for Knee Issues: Single Leg Focus: Perform one leg at …
Good Mornings
Bodyweight Good Mornings: Setup: Stand with feet hip-width apart. Hand Position: Place hands on hips or behind your head. Hinge: Push hips back, keeping back flat and chest up. Lowering: Bend until your torso is parallel to the ground. Return: Drive hips forward to stand up. Dumbbell Good Mornings: Setup: Stand with feet hip-width apart, …
Barbell Conventional Deadlift
Execution Steps: Setup: Walk up to the bar, feet hip-width apart. Grip: Bend at hips and knees to grab the bar just outside your knees, palms facing you. Foot Engagement: Screw feet into the floor. Pre-lift: Shoulders back, back flat, core tight. Lift: Drive through your heels, extend hips and knees to stand up. Lowering: …