THERMOGENIC TEMPO TRAINING 3.0

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

http://www.intervaltimer.com/timers/9693443

PDF Link: https://rebrand.ly/Sept2020wk3

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

Extended ROM Top 1/2 Getups- Left
Extended ROM Top 1/2 Getups- Right
Contralateral 1-Arm, 1-Leg Hip-Hinge + Rows- Left
Contralateral 1-Arm, 1-Leg Hip-Hinge + Rows- 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: Eccentric Ladder- Start with a 3-seconds descent. Add a second each rep.
Cycle 2: Eccentric-Isometric- 4 seconds descent, 4 second pause
Cycle 3: Mixed Tempo 3-to-1 Ratio of Regular to Plyo Reps
Cycle 4: 30s/30s/30s Complex- Bottom Half/Top Half/Full Range of Motion (ROM)
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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!