A1 - Single Leg Squat
SETS - 2
TIME - 120 Seconds Each Side
REST - Superset with A2
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Time Under Tension
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Manipulate the tempo here on every exercise. The lowering phase of each lift is where you are going to feel the burn. Take 4s each time on this lowering phase. You can use a chair for the Single Leg Squats and RFESS if you don't have a box and is also perfect if you have a single DB or KB then this workout can still be completed. But keep the tempo controlled to really get the benefits with this workout. This is about working for time rather than reps, to help ensure the tempo can be controlled.
A2 - DB Row
SETS - 2
TIME - 90 Seconds Each Side
REST - N/A
b1 - DB Single Leg RDL
SETS - 2
TIME - 120 Seconds Each Side
REST - Superset with B2
B2 - SPlit Stance Overhead press
SETS - 2
TIME - 90 Seconds Each Side
REST - N/A
C1 - DB Rear Foot Elevated SPlit Squat
SETS - 2
TIME. - 120 Seconds Each Side
REST - Superset with C2
C2 - Push Ups
SETS - 2
TIME - 90 Seconds
REST - N/A
D1 - Reverse Plank Press
SETS - 2
TIME - 60 Seconds Each Side
REST - Superset with D2
D2 - Hollow Hold
SETS - 2
TIME - 90 Seconds
REST - N/A