Name: Playbook - Jules Shaw - W1/D2 Tempo Tuesday
Uploaded: 2022-11-23T17:32:30.211Z
Duration: 30 min
Description: W1/D2 Tempo Tuesday

Week 1/Day 2: Tempo Tuesday

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

Perform 5 rounds total.
Rest 2 mins between each round.
*Pay attention to tempo in each exercise description!

Tempo Reminder: 
The first number denotes the time in seconds to perform the eccentric (muscle lengthening) portion of the exercise.
The second number denotes the time to pause and hold the movement between the eccentric and concentric portions of the exercise.
The third number denotes the time to perform the concentric (muscle shortening) portion of the exercise.
The fourth number denotes the time to pause and hold the movement between the concentric and eccentric portions of the exercise.

Tempo: 3210

- Begin standing straight up
- Hinge at the hip, extending one leg straight behind you as you lower your chest forward at the same time
- Squeeze your butt to return to standing
- Perform 8 reps on one side, then 8 on the other side

*lower for 3 secs
*hold for 2 secs
*stand up in 1 sec

Single-leg Romanian deadlift (tempo 3210)

Modification: regular push-up, incline push-up (on bench or wall)

Tempo: 3210

- Set up in high plank position
- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight as you lower to the ground
- Touch ground with chest and thighs then push back up to high plank

*lower for 3 sec
*hold with chest hovering above ground for 2 sec
*push-up in 1 sec

Diamond Push-ups (tempo 3210)

Tempo: 2013

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs, squeezing your glutes as you lift
- Pause at the top
- Lower back to starting position

*lower for 2 secs
*raise & contract up in 1 sec
*hold contraction for 3 sec

Supermans (tempo 2013)

Tempo: 3210

- Begin in a staggered stance 
- Lower into a split squat or lunge position, tapping your rear knee to the ground
- Push through the heel of your front foot to stand back up to the starting position 
- Perform 8 reps on one side, then 8 on the other side

*lower for 3 sec
*hold with knee hovering above ground for 2 sec
* stand back up in 1 sec

Split squats (tempo 3210)

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