Name: Playbook - Jules Shaw - W2/D2 Tempo Tuesday
Uploaded: 2022-11-23T17:32:30.242Z
Duration: 30 min
Description: W2/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 3 rounds total.
Rest 1-2 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: 3810

- Stand with feet shoulder width apart
- Lower to the bottom of a squat (or thighs about parallel for the hold) by pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Keep your knees in line with your toes

*lower for 3 sec
*hold for 8 secs
*stand up in 1 sec

Air squat (tempo 3810)

Tempo: 3018

- Begin on your hands and knees with your hands below your shoulders and your knees below your hips
- Keeping your back flat and core tight, lift your leg out to the side, keeping your knee bent at about 90 degrees
- Lower your leg to starting position
- Perform 6 reps on each leg

*raise leg in 1 sec
*hold for 8 secs
*lower for 3 secs

Fire hydrants (tempo 3018)

Tempo: 3018

- Lay on your back with your knees bent and feet flat on the floor
- Push through your heels and squeeze your glutes to bring your hips up 
- Lower hips back to floor

*raise in 1 sec
*hold for 8 secs
*lower in 3 secs

Glute bridge (tempo 3018)

Tempo: 3810

Modification: lower as low as you can 

- Extend arms and one leg out in front of you
- Bend knee to lower hips back and down as low as possible
- Push into the ground through your heel to stand back up
- Perform 6 reps on each leg

*lower for 3 secs
*hold for 8 secs
*stand up in 1 sec

Pistol squat (tempo 3810)

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