Tempo: 3-1-1)
Tempo: 3-0-1)
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
https://youtu.be/RUXLuZ_GLrE
Set-up:
Laying on your back with your legs straight and together, bring your heels approximately one shoes length away from your glutes. Then while keeping your feet together, open legs to about a 45 degree angle.
Execution:
Maintaining the setup, bridge your hips up and squeeze your glutes.
Mini-band or Hip circle above the knees. Stay in an athletic position while maintaining outward pressure against the band.
Tempo: 2-1-2)
Set-up:
With a hip circle above your knees, lean against the wall and hold a 90 degree squat position
Execution:
While maintaining the wall sit, drive your knees out and in keeping tension on the hip circle
3 Rounds
20 Box Step-Ups
20 Banded Pulses
20 Sumo Squats
Goal: Minimal rest. Chase the burn.
For a 3-1-1 tempo:
3 = Lowering phase (eccentric)
Take 3 seconds to lower the weight.
1 = Pause at the bottom
Hold the bottom position for 1 second.
1 = Lifting phase (concentric)
Lift the weight in 1 second.