Week 8 Day 4 Exercise 1 Barbell Front Squats
Train Like Jen - Gym Version: Week 8 Day 4
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29s
4 sets
Set 1 12 light reps
Set 2 10 heavier reps
Set 3 10 heavier reps with 3 second slow count on descend
Set 4 8 heavier reps with 2 second slow count on descend plus 1 second pause at the bottom of the squat
Note: Increase weight each set, pay attention to the slow count tempos. On the last set of 8 reps, breath and tighten up your core, descend, hold position at the bottom of the squat for 1 second, and back up as you exhale. Repeat for every rep on that last set. Rest 90 seconds between sets.
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Week 8 Day 4 Exercise 2 Three Stance ...
4 sets of 12 reps each stance for a total of 36 reps each set.
Note: Perform 12 reps at sumo stance, immediately 12 reps at neutral or regular stance and immediately 12 reps at heels touching stance. Rest 2 minutes between sets. Increase weight each set to a heavy weight, feel the entire back of ... -
Week 8 Day 4 Exercise 3 Sumo Dumbbell...
3 sets of
15 heavy sumo dumbbell squats with 10 second hold at the bottom of the squat on 15th rep, immediately drop the weight to a medium weight and perform 15 reps with a 10 second hold at the bottom of the squat on 15th rep, immediately drop the weight to a light weight and perform 15 reps wi... -
Week 8 Day 4 Exercise 4 Core Optional...
3 sets of
40 seated alternating Russian Twists- use kettlebell or dumbbell - medium weight
30 second hollow holdNote: Rest 90 seconds between sets
