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!
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