Page 13 - Phasetwo

C1: CURTSEY

LUNGES

3 sets of 10, followed by 1 dropset of: 10, 15, 20. Rest 60

seconds for 3 sets. Last set (dropset) is no rest.

Techniques: Ensure that your knees do not pass your

toes. Use smith machine for this exercise

C2: Lateral Front Press: 4 sets of dropsets: 8, 15, 20

Rest 60 seconds after each dropset. Meaning perform

8, 15, 20 then rest. Techniques: Maintain a slight bend
in your knees and focus on muscle mind connection.

D1: Toes to Bar: 5 sets until failure. Beginners:
substitute with hanging knee raises. Superset with

rowing. Techniques: Keep your body still while

bringing your toes all the way to the bar.

D2: Rowing: 10 sets of 20 second sprints. Rest 45 9

seconds.Techniques: Engage your back muscles and

pull back with as much force as possible.