January 2, 2022

Posted By: Christi

Deload week continues…

Stretch & Strengthen

Lower Body Stretch

2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
2 x 10 Eccentric Calf Raises (5 sec lowering)

Lower Body Strengthen
2 x 10/side Tempo Split Squats (3 sec down/up)
1 x 30 Banded Air Squats
2 x 12/side Single Leg Glute Bridges

Upper Body Stretch
3 x 7 Eccentric Pull-ups (5 sec negative)
2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
Roll/Smash Upper Back, 2 mins

Upper Body Strengthen
2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

Our most valuable day in the deload week! Keep it exactly what it is and use this time to both help increase flexibility and build strength through the range of motion we are working to create. The eccentric work is there to help increase flexibility so it’s important to be honest with the clock. Focus on keeping your belly tight through all movements to avoid overextending so you can get more of a stretch. The strength work is a mix of tempo work, regular and even some high rep. Focusing on the quality of movement regardless of the structure is key. You may use weight for the eccentric and tempo work (either BB or DB’s) so long that you can maintain the tempo with quality position.