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!