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.
It’s time to get your strength on again with this week’s WOW.
Brett has designed a workout that emphasizes eccentric contractions (the lengthening or lowering phase of the movement) again.
Brett says: “It’s important to emphasize eccentric contractions within the muscle action spectrum because the lengthening of the muscle (eccentric phase) is what helps build up muscle strength.”
So there you have it, and here’s what you’re going to do to get strong:
- Bicep Curl w/ Opposite Side Hold
- Weighted Pistol Squat
- Overhead Press w/ Opposite Side Hold
- Single Leg Deadlift
You’ll do the sequence as a descending ladder. Do 10 reps per side on the first time through, 8 reps on the second time through, and 6 reps on the third round.
Choose weights that take you to fatigue by the second to last rep on each exercise.