Tempo

7
Jun

Tempo

Those 4 numbers beside certain movement aren’t the reps. They are used to describe the tempo of each part of the movement. The first number describes the lowering portion (or the eccentric). If you’re doing a back squat, it’s the first part of the lift. If you’re doing a deadlift, it’s actually the third part of the lift, but the first number of the tempo is still used to describe it.

The second number is the bottom. Sometimes, we get you to hold the bottom (isometric hold) to get used to that position.

The third number is the UP or the concentric. The standing of a squat, the pressing in a bench, the lifting of the deadlift. Occasionally, you’ll see an ‘X’ in place of the number. This is short for explosion, or powerfully stand/press/lift.

The last number is the top position. In today’s flute bridges, we’re getting you to hold the top for 3 seconds (more activation). If we’re doing a squat, and there’s a 1, that’s just enough to take a big breath before going into your next rep.

So there’s the explanation. Today’s 3033 means we’re going up for 3, holding for 3, down for 3, and there’s no rest at the bottom before the next rep. So each set should take a MINIMUM of 36 seconds.

EMOM for 16 min

Min 1 – 3-6 8-count Bodybuilders

Min 2 – 30 sec Heel Touches

Min 3 – 4 SL Glute Bridges R (3033)

Min 3 – 4 SL Glute Bridges L (3033)

Cashout – All the stretches!

12 Responses

  1. Christie Neate

    EMOM for 16 min

    Min 1 – 6 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – All the stretches!
    Thanks Julia!

  2. Amanda Hunt

    Mobility and Warm-up

    WOD

    EMOM for 16 min
    Min 1 – 6 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – All the stretches!
    1 min in each
    Samson Complex
    Standing Forward Fold
    Downward Dog
    Twisted Cross
    Downward Dog

    This was a great class!!
    Thanks Ingrid!!

  3. Catherine Wilson

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    TEMPO

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    TEMPO
    Those 4 numbers beside certain movement aren’t the reps. They are used to describe the tempo of each part of the movement. The first number describes the lowering portion (or the eccentric). If you’re doing a back squat, it’s the first part of the lift. If you’re doing a deadlift, it’s actually the third part of the lift, but the first number of the tempo is still used to describe it.

    The second number is the bottom. Sometimes, we get you to hold the bottom (isometric hold) to get used to that position.

    The third number is the UP or the concentric. The standing of a squat, the pressing in a bench, the lifting of the deadlift. Occasionally, you’ll see an ‘X’ in place of the number. This is short for explosion, or powerfully stand/press/lift.

    The last number is the top position. In today’s flute bridges, we’re getting you to hold the top for 3 seconds (more activation). If we’re doing a squat, and there’s a 1, that’s just enough to take a big breath before going into your next rep.

    So there’s the explanation. Today’s 3033 means we’re going up for 3, holding for 3, down for 3, and there’s no rest at the bottom before the next rep. So each set should take a MINIMUM of 36 seconds.

    EMOM for 16 min

    Min 1 – 3-6 8-count Bodybuilders

    Min 2 – 30 sec Heel Touches

    Min 3 – 4 SL Glute Bridges R (3033)

    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – All the stretches!

    Lifestyle Level Up Challenge
    2 RESPONSES

    Christie Neate
    June 7, 2021 at 10:05 am
    Reply
    EMOM for 16 min

    Min 1 – 6 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – All the stretches!
    Thanks Julia!

    Amanda Hunt
    June 7, 2021 at 10:59 am
    Reply
    Mobility and Warm-up

    WOD

    EMOM for 16 min
    Min 1 – 5 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – All the stretches!
    1 min in each
    Samson Complex
    Standing Forward Fold
    Downward Dog
    Twisted Cross
    Downward Dog

    This was a little sweaty for all the stretchy stretching.

    Thanks Ingrid for counting out the seconds.👍

  4. Cheryl

    EMOM for 16 min
    Min 1 – 4 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – 1 min ea: Samson Complex, downward dog x2, forward fold, twisted cross

    Thanks for the qual-i-tay Ingrid. 😉

  5. Ang

    EMOM for 16 min

    Min 1 – 3-6 8-count Bodybuilders

    Min 2 – 30 sec Heel Touches

    Min 3 – 4 SL Glute Bridges R (3033)

    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – All the stretches!

    First round of body builders was 4 then 5 for the rest. I was trying to stay coordinated lol
    Thanks Kevin

  6. Kevin W

    EMOM for 16 min

    Min 1 – 6 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches (around 20-22 reps)
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – loved the stretches.

  7. Gabriel

    EMOM for 16 min

    Min 1 – 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)

    Cashout – – All the stretches!

  8. John Hunt

    EMOM for 16 min

    Min 1 – 6 8-count Bodybuilders
    Min 2 – 30 sec Heel Touches (41/40/41/48)
    Min 3 – 4 SL Glute Bridges R (3033)
    Min 3 – 4 SL Glute Bridges L (3033)
    Cashout – All the stretches!

    Thanks Kevin

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