Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
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10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
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10 reps total
☆ Hold the peak of each rep for 3s.
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10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
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It's time to deload! Scale down the intensity of your workout by ~50%. Use this week to recover from soreness, fatigue, and inflammation by reducing the strain placed upon your body.
Workout
Use light weights, if any. Rest between sets for 30s or less for muscular endurance.
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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☆ Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Remember to breathe. Expand your awareness.
4 sets of 15-30s holds (ea. side)
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Hold for 30-60s total (ea. side)
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Hold for 30-60s total (ea. side)
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