Week 3:
4 Supersets, 3 Sets
Complete 2 sets like last week then the 3RD set add the BURNOUT exercise RIGHT AFTER the final rep!
This is the week we start adding BURNOUTS! Be excited…and afraid! Good news is that we get to drop our reps down to 10 for the majority of the exercises. You have the option to opt for heavier weights (keep track of your progress!) OR to simply clean up your reps and add range. Maybe, instead of adding more weight to your squat, this week you add depth! It’s totally up to you…this is YOUR workout. I’ve kept the format just like last week, just with the addition of the burns!
NOTE that some exercises do not have a burnout but simply a tempo change on the final set.
Superset 1:
Single Leg Thrust- 10 Reps
Burnout- 10 Reps QUARTER rep Bodyweight thrusts. Immediately after the 10th rep on the third set, set the dumbbell or bar aside and burn it out with 10 quarter reps.
Row-10 Reps
Tempo Change: on the third set, slow it down on the eccentric part of the exercise. Take 3 counts to LOWER the weight down.
Superset 2:
Banded Squat- 10 Reps
Burnout- 10 Reps constant tension pulses. After rep 10 on the 3rd set, quickly set weight aside and pulse!
Bicep Curl- 10 Reps
Burnout- Lateral Curl Pulses 10 reps. Right after rep 10 on the 3rd set, opt for something lighter and do 10 lateral curls, turning the palms outward.
Superset 3:
RDL- 10 Reps
Toe Position Change- on the 3rd set, try positioning the toes slightly OUT. Your glutes will feel the difference.
Reverse Grip Row- 10 Reps
Tempo Change- Take 3 counts to lower down on the 3rd set.
Superset 4:
Seated Abduction- 20 Reps
Burnout- On the 3rd set, complete 10 reps in each position shown intead of the 20 sitting upright! 10 leaning forward, 10 upright, 10 leaning back.
Reverse Fly- 10 Reps
Burnout- 20 Bodyweight fly. pulses. Immediately after rep 10 on the third set (no matter which variation you’re doing) hinge over and complete 20 pulses.