10/20/2021 - hideout - Slow Down

BackBlast:

Slow Down

I’ve known for awhile there is good that comes from doing reps slow with good form. But I did a little reading on negative reps. It was really neat to learn how good it is to go very slow on the release part of the exercise (rather than just focusing on the “work” part of the exercise). So I decided to focus on that for today’s work out. We had time to do all three rounds plus round 1 and 2 again. Great spending time with Inspector Gadget!

For the work part of the rep, do a 1-2-3 count, release part is where you slow down to do a 1-2-3-4-5 count

Each exercise is 40 seconds with a 20 sec rest

Round 1

Bicep curls

Squats

Overhead press

Standing straight ahead Leg lift (r then l)

Tricep extension

 

Standing penguins (slow) 60 sec

 

Run/walk

 

Round 2

Push ups

Standing in place lunge squat

Boxing punches

Standing leg lifts outside (l then r)

Scarecrows

 

Standing knee to elbow 60 secs

 

Run/walk

 

Round 3

Hammer curls

Sumo squat

Standing chest flys

Sitting leg raises (l then r)

Straight arm raises

 

Hillbillies 60 sec

 

Run/walk