Name: Playbook - Jules Shaw - W4/D2 Tempo Tuesday
Uploaded: 2022-11-23T17:32:30.313Z
Duration: 30 min
Description: W4/D2 Tempo Tuesday

Week 4/Day 2: Tempo Tuesday

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

This workout consists of a tempo workout followed by a quick finisher! See exercise descriptions for tempo description!
*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: 5110

- Begin lying on your back holding your legs bent 90 degrees above you and arms pointing straight up above your shoulders
- Hold your core tight and pressed against the ground
- Slowly lower one arm and extend opposite leg until they’re hovering just above the floor
- Bring them back up to the starting position 
- Repeat with opposite arm and leg

*Lower for 5 secs

Dead bug (tempo 5110)

Tempo: 1150

- Begin by lying down on your side with your top leg straight and your bottom leg bent for support
- Lift your top leg up about 8-10 inches off the ground
- Lower with control to start position
- Avoid letting your hips roll backward or forward during the exercise

*Hold leg up for 5 secs

Side lying hip abduction (left, tempo 1150)

Tempo: 1150

- Begin by lying down on your side with your top leg straight and your bottom leg bent for support
- Lift your top leg up about 8-10 inches off the ground
- Lower with control to start position
- Avoid letting your hips roll backward or forward during the exercise.

*Hold leg up for 5 secs

Side lying hip abduction (right, tempo 1150)

Tempo: 1150

- Lie face down on the ground, arms and legs extended
- Squeeze your glutes as you lift both your arms and your legs off the ground
- Lower back to starting position

*Hold contraction for 5 secs

Superman (tempo 1150)

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