Name: Playbook - Warrior Fit - Day 9 - Intro to Tempo
Uploaded: 2023-04-18T21:22:10.437Z
Duration: 45 min
Description: Day 9 - Intro to Tempo

Today I'm teaching you about Tempo! We'll use the 1-0-3-0 method.

Let's go!

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises (1-0-3-0)

You should feel a really good burn! Remember, 3 seconds down, 1 second up.
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats (1-0-3-0)

- Hold the dumbbells at your sides 
- Curl the dumbbells up, rotating your palms toward your shoulders as you curl 
- Lower with a controlled motion back to starting position

Dumbbell Curls (1-0-3-0)

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips (1-0-3-0)

Day 9 - Intro to Tempo

Gomis

Day 1 - Bodyweight Basics

Day 2 - Basic Compound Movements

Day 3 - Intro to Accessory Lifts

Day 4 - Rest Day

Day 5 - Arms

It was a great and easy workout. Doing this to better myself and my daughter is a great gym partner and is having fun as well. Cheers!

Day 9 - Intro to Tempo

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