11d (edited) • General discussion
Programme Guide
Before You Begin - Read This 📖.
To get the most out of your programme here's what key coaching terms mean:
BRACE
Gently tighten your stomach muscles like someone is about to poke you. You should still be able to breathe normally.
CONTROL THE RETURN
Move back slowly to the starting position.
Don't let gravity drop the weight.
SLOW TEMPO (3 SECONDS DOWN)
Count 1-2-3 as you lower the weight. Lift normally.
ADD ONE EXTRA SET
If the exercise says 3 sets, complete 4.
MUSCLE EFFORT VS PAIN
Feeling muscles work is good. Sharp joint pain is not.
This programme is about strength, control and consistency - not rushing.
If unsure ask in the comments.
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Programme Guide
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