Welcome to day 17

Videos of all the movements are listed below today’s instructions

Up until now the focus has been on banging out the reps as fast as possible, today we slow things down.

What you need to concentrate on is time under tension, this means you need to slow the lowering phase of the exercise to between 5 – 10 seconds, pause for 1 second and then explode back in 1-2 seconds. Sounds easy doesn’t it?

Time Under Tension (TUT) is used by by a lot of weightlifters to help them break through plateaus, it changes the focus of the exercise by increasing the amount of time the muscle is used. In your case, it will allow you to concentrate on getting a full range of motion in each rep. Give it a go and notice if it feels different from previous days.

  • Warm Up (5 minutes)
  • 5 sets x 5 reps of each exercise
    Inverse Sets
    5 – 10 sec down Phase – 1 second Pause – 2 second Up Phase
    30 seconds rest between sets
  • You will perform all the sets of one exercise before moving onto the next
  • Dips Legs Straight
  • Decline Push Up
  • Tea Towel Row – Legs Straight
  • Accumulate a 2 minute Plank
  • Cool Down (5 minutes)

Workout Videos

Choose the most appropriate version of each exercise below. If you struggle with the full version, use the scaled version below it until you are comfortable enough to try again.
Remember don’t be a hero, it is more important to perform one “scaled” repetition correctly than to do 20 reps of the more advanced version of the exercise incorrectly.

Always fight for correct form.

Warm Up
Start by performing 5 slow and controlled reps of all the exercises.

Take your time to do a perfect repetition.

Then perform 10-15 repetitions of each exercise.
Move quickly between exercises to warm up your muscles and prepare your body for the workout ahead.

Main Workout

Remember Go Slow on the way down, pause then quick return to start position

Dips with Straight Legs
Try to use straight legs even if you have been bending your knees until now.

Decline Press Up

  • Full Squat with hips below parallel
  • Squat with knees hips parallel to knees

Tea Towel Row
Try to keep your legs straight

Accumulate a total of 2 minutes.

Cool Down

  • Hold each position for 10-15 seconds on each side.
  • Perform each stretch 3 times

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