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Eccentric Week 1&2- Workout 1

Triphasic Playlist • 39m

Equipment - DB's, MB, Bands, Mat, Sliders

Round #1
1. DB ECC Goblet Squat 3 x 6
2. Hop Into Split Jumps 3 x 5/ea
3. Eccentric Pushups 6x
MB Bent Over Chest Pass 3 x 5

Round #2
4. Split Squat w/Rotation 2 x 6/ea
5. Band SA Chest Fly 2x 6/ea

Round #3
6. Slow Mt. Climber (or w/ sliders) 2 x 8/ea
7. DB 1/2 Kneeling Twist & Press 2 x 6/ea

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    Equipment - DB's, Bands, MB, Chair, Mat

    Round #1
    1. DB ECC RDL 3x6
    2. Transverse Slams 3x4
    3. DB 1 Arm ECC Supported Row 3x6
    4. Band Pull Apart 10

    Round #2
    5. Hip Thrust
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    Round #3
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    Round #1
    1. DB ECC Split Squat 3 x 6
    2. DB Rocker Jump 3 x 5/ea
    3. Floor Press ECC 3 x 6
    4. Supine MB Pass 3 x 5

    Round #2
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    Equipment - DB's MB, Bands, Mat

    Round #1
    1. DB ECC RDL 3x6
    2. Single Leg Slam 3x4/ea
    3. 2 arm ECC DB Row Bent over 3 x 6
    4. DB Rear Fly w/ER 3 x 8

    Round #2
    5. Single Leg Hip Thrust 2 x 6/ea
    6. W to Press 2x 8

    Round #3
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    Side plank 2 x 15

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