Total body push – concentric workout

Today’s workout focused on “concentric” part of a rep, ie when you contract muscles and exert force. Slow concentric movement builds up metabolites and you can really “feel the burn”!

1/1/5 tempo means 5-second concentric, 1 second at the top and 1-second eccentric. For example, during bench presses, push out slowly for 5 seconds, stay 1 second at the top, and then 1 second back to starting point.

Here’s the program breakdown:

(Stretching attached at the end… still recovering from lower back injury)

COMPLETE ALL REPS FOR AN EXERCISE (USING 12RM AND 1/1/5 TEMPO) BEFORE MOVING ON TO THE NEXT.

DB Bench Press 10 kg DB x 50 reps ==>

Chest Stretch x 60 seconds (each time you rest)

Dips x 35 reps ==>

Triceps Stretch x 60 seconds (each time you rest)

DB Thrusters 5kg x 50 reps ==>

Band Shoulder Stretch x 60 seconds (each time you rest)

Goblet Squats 12 kg KB x 50 reps ==>

Standing Quad Stretch x 60 seconds (each time you rest)

Stretching before workout:

Standing hamstring stretch

Standing hip rotator stretch

Standing hip flexor stretch

1 set each side * 30 secs

Foam roll: thoracic & TFL

Crucifix stretch

1 set each side * 30 secs

Yoga Cat/Cow 20 secs (5 secs/cat or cow)

Child’s pose, small range

Cobra Stretch

1 set *30 secs

Piriformis Seated Stretch

90-90 QL+ lat stretch

1 set each side * 30 secs

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