12 Week Program Registration

Close stance, on the eccentric portion go as low you can until the point your lower wants to lift off the mat

Keep chest on the legs. Elbows to be fixed next to the body, keep body parallel to the ground.30 sec rest in-between sets

Grip anywhere inside shoulder width. Get a comfortable grip. Push through the triceps

Elbows fixed next to ears, make sure to fully stretch the triceps on the eccentric

Keep shoulders back and elbows fixed

Keep arm behind the body and elbows fixed

Focus on the squeeze and eccentric

Keep Shoulders fixed, only use the bicep

3sec squeeze. Keep elbows fixed

Focus on using the quad and squeezing the quad No rest in-between sets

2sec Squeeze

3sec Negative. Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position

Close lunges hitting the quads

Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible

Keep elbows in line or above wrists. At the end of the movement downward rotate the wrists to activate the lateral head more

Keep core tight, do not lean to the side when pressing

As you pull the rope to your forehead you pull the rope apart pushing your elbows back, forearm stays above biceps

Let the elbows lead. Lead with the elbows. Elbows above wrists at all times and only take the bar up to chest height

Stay Parallel to the ground. Let the elbows lead, make the rear delts work and not upper back

Keep elbows in line or above wrists. At the end of the movement downward rotate the wrists to activate the lateral head more

If this movement is uncomfortable for you keep the bar in front

Aim to touch the bar with your chest, get a Full stretch at the Top

Retract scapular, squeeze gluts

Keep whole body connected, drive heels hard towards the ground and squeeze
gluts at the top

Full stretch on the eccentric , focus on chest to bar

focus on contraction, stay away from heavy weight

2sec squeeze. Stay just above parallel, activate back muscle before puling

Keep shoulders rolled back. Get full stretch on the eccentric and on the concentric focus on taking the chest to the bar

Stretch forward on the eccentric and pull through the elbows on the concentric

Keep elbows in line or above wrists. At the end of the movement downward rotate the wrist to activate the lateral head more.

Heavy reps, focus on squeezing the chest.

2sec squeeze

Do not dip the hips, focus on the chest. Focus on pushing your biceps together.

Increase weight every set, 2sec at the top. Pause at the bottom.

Keep elbows flared out in order to activate chest, when elbows are tucked it, it will isolate the triceps.

Keep arms slightly bent and make the chest do the work.

1st 5 3sec negative, next 5 normal tempo, next 5 3sec negative ,then till failure

2sec eccentric and only going as low as 45degrees

Keep lunges close, focusing on the quads

Keep The bar as close to your body as possible

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold.

Focus on getting heels to the gluts. You may use seated, standing or laying curls

Work through the ladder starting at 15 push-ups and 1 clap overhead. Work down on the push-ups and up on the clap over head

Keep arms slightly bent and make the chest do the work

Press on a incline angle keeping shoulders rotated backwards

Pull bar towards upper abdominals

Stretch forward on the eccentric and pull through the elbows on the concentric

Keep elbows in an incline angle, pressing upwards

2sec Eccentric

2sec Eccentric

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold. Keep weight heavy To failure

5sec Eccentric

Catching the jump on a soft landing to take away strain on the knees

Keep lunge wide , to isolate gluts and hamstring

Keep feet shoulder width apart, on the eccentric portion go as low you can until the point your lower wants to lift off the mat

Focus on getting heels to the gluts. You may use seated, standing or laying curls

Get as low as Possible , push through the heels

Let the elbows lead , elbows stay higher than wrists

If this movement is uncomfortable for you keep the bar in front

Take the cable through the legs , raising the cable shoulder height

Keep chest on the legs as much as you can , focus on isolating your rear delts rather than upper back

As you pull the rope to your forehead you pull the rope apart pushing your elbows back, forearm stays above biceps

Keep elbows in line or above wrists. At the end of the movement downward rotate the
wrists to activate the lateral head more

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold

7 partials 7 top half of the motion
7 full range of motion 21 in total

Start dumbbells at hammer position the internally rotate dumbbells as you curl up

Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible

On the eccentric dip the hips to help stretch the lat, on the concentric lead with the elbows
bring the hips up squeezing the lats

Pull with the lat. Pull the dumbbell as close the hip as you can

Stay just above parallel, activate back muscle before puling

Aim to touch the bar with your chest

Pull through the elbows, get a full stretch on the eccentric and dip
the head through stretching the lat

Elbows to be fixed next to the body, keep body parallel to the ground.

Elbows fixed next to ears, make sure to fully stretch the triceps on the eccentric

Keep elbows tucked in and elbows fixed. Squeeze for 2sec.

Keep elbows flared out in order to activate chest, when elbows are tucked it, it will isolate the triceps.

Keep Arms slightly bent with a 2sec eccentric, squeeze chest on the concentric without the dumbbells touching.

Tuck elbows slightly in, it will take out a lot should activation.

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold.

Keep at a close stance. Dumbbell at chest height. Keep elbows as close to the dumbbell as possible. Control movement through the eccentric, go just below parallel and not lower.

Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position.

Hips must stick to the pad, foot placement is up to your comfort (anywhere from shoulder width to feet together), movement must be controlled and with a 1sec isometric Hold.

Keep stance shoulder width apart, chest out, head straight. On the eccentric make sure knees follow toes.

1st set of leg extensions (50reps) are a warm up, stay from failure.
2nd round of Leg extension are all working sets with 1sec isometric squeeze.