Phase 2 Strength Endurance Week 1:
Please review and let me know if you have any questions.
No matter what exercise you are doing the KEY things you should be thinking about are….
1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated
These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.
Always an active warm up 5-10 minutes prior to starting each workout.
Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.
Tempo:
2-2 tempo = 2 seconds down 2 seconds up
4-1-2 tempo: 4 seconds down 1 second pause 2 seconds up
Warm Up:
-5 to 10 minutes your choice.
“¢Push Ups 3×15, 2-2 tempo, 1 min rest
Chest:
Superset:
“¢Incline Press 12 Reps, 2-2 tempo
“¢Vertical Machine Flys 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest
Superset:
“¢Flat Bench Press 12 Reps, 2-2 tempo
“¢Flat Bench Chest Flys 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest
Superset:
“¢Decline Press 12 Reps, 2-2 tempo
“¢Chest Dips 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest
Arms:
Superset:
“¢Seated Curls 12 Reps, 2-2 tempo
“¢Single Leg Curls 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest
Superset:
“¢Seated Tricep OH Ext: 12 Reps, 2-2 tempo
“¢Single Leg Bent Over Kick Backs 12 Reps, Controlled tempo
3 sets, 1-2 min rest
Abs:
“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest
Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed
Try it out and let us know what you think.
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