Adaptation Training For Beginner 2
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Horizontal Loading
LLT
Hammer Strength Select Chest Press
Hammer Strength Select Chest Press
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 | 30s (h:m:s) |
| 2 | 10 | 30s (h:m:s) |
| 3 | 10 | 30s (h:m:s) |
LLT
Prone Hamstring Curl [Machine]
Prone Hamstring Curl
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 | 30s (h:m:s) |
| 2 | 10 | 30s (h:m:s) |
| 3 | 10 | 30s (h:m:s) |
LLT
Hip Adduction Machine
- Exercise that targets the leg adductors (Inner Thigh)
- Setup: Sit in the seat, adjusting the thigh pads to the end range of motion where a stretch can be felt in the inner thighs. Grab the handles to pull self into the seat.
- Movement: Contract the adductor muscles (inner thigh) to bring the legs together. Under control, slowly return the weight to the starting position to feel stretch at the end range. Pause. Repeat.
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 | 30s (h:m:s) |
| 2 | 10 | 30s (h:m:s) |
| 3 | 10 | 30s (h:m:s) |