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WOW! Take Your Time

The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.

What’s the time? It’s time to…Take Your Time with this time under tension workout.

We’ve talked about the importance of working one time under tension technique, eccentric contractions, into your strength workouts before. This week, Brett has designed a workout that will help you reap the strengthening benefits of slowing down by emphasizing the eccentric (lowering) phase of three of the exercises in this workout.

You’ll do three rounds of the following sequence:

  • 10 Eccentric Squats (3-2-1 count on the way down)
  • 8 Eccentric Push-ups (3-2-1 count on the way down)
  • 10/10 Curtsy Lunges
  • 5 Eccentric Diamond Push-ups (5-4-3-2-1 on the way down)
  • 20 Glute Bridges

Make sure to warm-up before each WOW. Some suggestions are a minute or two of jumping jacks, jogging, or stair walks. Then do two to three minutes of 10 squats, 10 push-ups, 10 half roll backs, and 10 bird dogs. Do the squats and push-ups at an easy-for-you modification.

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