Time Under Tension

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Equipment Needed: Workout Mat, Heavy Dumbbells

You’ll complete 3 rounds of each agility movement before moving on to the strength movements. Complete each movement for 30 seconds and be sure to count your reps! You’ll do the same exercise for 25 seconds and try to match your reps from the first set. You’ll complete the same exercise one more time for 20 seconds trying to match your reps from the set before. Put this on repeat for all 4 exercises.

Duration: 30 minutes



  • Skaters (EC)

  • In-In Out-Outs (i.e. right foot over the line, left foot over the line, right foot back, left foot back)

  • Lateral Line Hops

  • Stationary Icky Shuffles


Complete each exercise 3x each. Remember: time under tension movements, slow and controlled.

  • RDLs (4 down, 1 up)

  • Half-Kneeling Shoulder Press (4 down, 1 up)

  • Squats (4 down, 1 up)

  • Bent Over Rows (4 up, 1 down)

  • Unweighted Sit Ups (4 down, 1 up)

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