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This workout is a little slower that most. You get to rest longer, but that means you need to use more weight! Ideally, you’re barely hitting your 6 reps on the last set of A & B.

The accessory work should get you fatigued. Try to keep as much tension on the muscle as you can throughout the whole set and embrace the muscle burn. For the step ups, I like to do all 15 on one leg before moving to the other leg. Don’t lean back on your overhead press, but jump it up with your legs a little if you need to.

A) Deadlift

  • 4 sets of 6 reps
  • Rest: 1-3 min
  • 2010 tempo

Push through the legs.

B) Floor Press

  • 4 sets of 6 reps
  • Rest: 1-3 min
  • 2010 tempo

Keep shoulders set while pressing.

C1) Step Up

  • 3 sets of 12-15 reps
  • Rest: 30-60 sec
  • 2010 tempo

Finish with your tail tucked underneath you.

C2) Overhead Press

  • 3 sets of 12-15 reps
  • Rest: 30-60 sec
  • 2010 tempo

When fatigued, jump the weight up instead of leaning back.

D) Front Plank

  • 3 sets of 6-8 reps
  • Rest: 30-60 sec
  • ISO tempo

Reps = # of breaths