THERMOGENIC TEMPO TRAINING 2.0

Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

http://www.intervaltimer.com/timers/9675174

PDF Link: https://rebrand.ly/Sept2020WOWwk2

- Perform each move for 90 seconds of work at the prescribed tempo with 30 seconds of rest between moves:

1-Leg Foot-Elevated Hip-Thrust- Left
1-Leg Foot-Elevated Hip-Thrust- Right
Bottom 1/2 Getup- Left
Bottom 1/2 Getup- Right
Goblet or Front-Loaded Squats
Pushups

- That’s 1 cycle. Rest 2-3 minutes between cycles.

- The training tempo (or rep speed) will change from cycle to cycle as outlined below:

For Moves 1-4:

Cycle 1: Eccentric Emphasis- 3-5 seconds down
Cycle 2: Isometric Emphasis- 3-5 seconds hold at midpoint(s) or contraction
Cycle 3: Continuous- 2-3 seconds up and down with no pauses
Cycle 4: 1.5-Rep

For Moves 5-6:

Cycle 1: Isometric Ladder- Start with a 1-second pause at bottom. Add a second each rep.
Cycle 2: 3-Stop- Pause Halfway Down, Pause Bottom, Pause Halfway Up
Cycle 3: Mixed Tempo- 2 Slow Reps + 2 Fast Reps for time
Cycle 4: 30s/30s/30s- Concentric (Up)/Eccentric (Down)/Isometric (Hold Bottom)
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All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!