Trainers’ tip
In workout one, we focused on developing strength throughout the full ROM because strength has joint angle specificity. In today’s workout, you will try and focus on controlled negatives for 3-5seconds (also known as ‘eccentrics’). Negatives are the lowering portion of an exercise – the part where you move in the same direction of gravity, e.g. lowering in a push-up, lowering in a squat, lowering in a chin-up.
We are stronger during the lowering part of an exercise, making it easier to control, even as a beginner. By moving through the full ROM at an even speed, it ensures we don’t favor parts of the movement where we naturally stronger.
Workout summary
Sets | Rest | |
1a. Band pull-ups 1b. Squat jumps | 3 | 1min |
2a. Front lever raise 2b. Hollow body hold | 3 | 1min |
3a. Rows 3b. Push-ups | 3 | 1.5min |
4a. Scapula pull-ups 4b. Reverse lunge | 3 | 1min |
1a. Band pull-ups


1b. Squat jumps






Perform this superset 3 times w/1min rest.
Week 1 | Week 2 | Week 3 | Week 4 | |
Band pull-ups | 3 | 4 | 5 | 6 |
Squat jumps | 8 | 8 | 8 | 8 |
2a. Front lever raise




2b. Hollow body hold




Perform this superset 3 times w/1min rest.
Week 1 | Week 2 | Week 3 | Week 4 | |
2a. Front lever raise | 7 | 8 | 9 | 10 |
2b. Hollow body hold | 15sec | 15sec | 20sec | 20sec |
3a. Rows




3b. Chair dips




Perform this superset 3 times w/1min30sec rest
Week 1 | Week 2 | Week 3 | Week 4 | |
3a. Rows | 7 | 8 | 9 | 10 |
3b. Chair Dips | 7 | 8 | 9 | 10 |
4a. Scap pull-ups




4b. Reverse lunge










Perform this superset 3 times w/1min rest
Week 1 | Week 2 | Week 3 | Week 4 | |
4a. Scap pull-ups | 8 | 8 | 8 | 8 |
4b. Reverse lunge | 9 | 11 | 13 | 14 |
Workout recap.
The exercises may have felt tougher than usual – don’t worry. Under unregulated conditions, lowering in an exercise would take 1-2seconds. Today, you have increased the duration of each exercise by prolonging the negative for 3-5seconds. It’s worth it – you’re developing strength throughout every part of each exercise!