Focus this February
This month our workout is connected to the book Pappyland with the idea that good things take time. So with every workout we are going to focus on the timing of each rep. At the toughest point we will hold our rep just as the bourbon is held in the barrel. For each rep perform the negative repetition to a count of four, hold for 10, then go back to the start with an explosive movement. For example, with a squat, start by standing, lower yourself for a count of four, hold at the bottom for 10, then explode back up. You will be feeling the burn in no time flat.
Day 1: For each exercise below complete 2 sets of 8-10 reps. Focus on going slow on the way down and the hold at the bottom. If you can’t explode up, after the hold, rest then go back to starting position, then perform negative and hold again.
Decline Pushup (Feet on chair or bench)
Regular Pushup
Incline Pushup (Hands on chair or bench)
Bench (Or chair) Dips
Diamond pushups
Day 2: For each exercise below complete 3 sets of 10-12 reps. For alternating exercises, doing both sides counts as one rep. Focus on going slow on the way down and the hold at the bottom. If you can’t explode up, after the hold, rest then go back to starting position, then perform negative and hold again.
Squat
Plank with Leg Raise (Alternate Legs)
Single Leg Bridge (Alternate Legs)
Day 3: You’ll need a band or weight for this one. For each exercise below complete 3 sets of 6-8 reps. Focus on going slow on the way down and the hold at the bottom. If you can’t explode up, after the hold, rest then go back to starting position, then perform negative and hold again.
Pull-Up (Put your foot on a chair if needed)
Bent over row
Push Press
T’s and Y’s
Curl- Start at the top of curl, lower arms to 90-degrees and hold for 10 then explode back up.
Hammer Curl - Start at the top of curl, lower arms to 90-degrees and hold for 10 then explode back up.
Day 4: Dynamic Stretching
We really like this routine. Try doing it twice through.