Our second episode of the Enterprise Home Workout Series is a spicy one.
This is another full body burner; 3 lower and upper body supersets, plus a nasty tabata finisher (if you’re new to tabatas, you’re in for a fun time…).
Follow coach Adrian’s instructions in our video to ensure you’re nailing your technique.
Start with…
A SERIES:
Heel Elevated Squats, x12 reps @ 4210 tempo
60 sec rest
Quadruped Hip Extension, x15 reps each side @ 4012 tempo60 sec rest
3 to 5 sets
Move onto…
B SERIES:
Pike Push-up x12 reps @ 3210 tempo
60 sec rest
Inverted Rows x15 reps @ 3012 tempo, Alternate One Arm Banded Rows
60 sec rest
3 to 5 rounds
Then…
C SERIES:
Banded Pull Apart x20 reps @ 2012 Tempo
30 sec rest
Spider Wall Walks, x5 reps @ control
30 sec rest
2 to 4 rounds
Followed by the long awaited FINISHER:
Tabata Squats or Squat Jumps
20s work, 10s rest x8 rounds
NOTE: to ensure you are making the most your session, here are some basic principles to follow:
Working with RPE or RIR
Rate of Perceived Exertion, or Rep In Reserve are ways to measure exercise intensity. With limited to no equipment it is important pay attention to how much you can actually do.
We give you target reps to aim for, BUT if you can do more, then do more. If our targets are too challenging, then do less.
Make Every Rep Count
During EVERY rep, create as much tension in the working muscles as you can – think mind-muscle connection. Make use of strategies such as slow eccentrics, controlled pauses and isometric holds, in order to create better movement understanding.
Use exercise tempo; we write this as a 4 digit number; it refers to the pace at which each part of the rep is performed:
- First number: the eccentric phase, i.e. the ‘lengthening’ of a muscle, or any time you’re moving WITH gravity
- Second number: the pause immediately after the eccentric phase
- Third number: the contraction phase, i.e. when the muscle is shortened or moving against gravity
- Fourth number: the pause immediately after the concentric phase in a contracted (or shortened) position
