Strength Training with Control

Strength Training with Control

Recommended Frequency:

Every week on Monday, Wednesday, Friday

# Focus on developing strength with control and eccentric loading. The protocols will challenge your body awareness and stability under load. 🏋️‍♀️💪
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Controlled Bicep Curls

Controlled Bicep Curls

1:30 PM
15m

Perform bicep curls from a kneeling position to engage the posterior chain and improve core stability. Focus on the eccentric (lowering) portion. 💪🧘‍♀️

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Controlled Split Squats

Controlled Split Squats

1:50 PM
10m

Perform split squats with a slow eccentric (lowering) phase to challenge leg strength, balance, and body control. Go light on weight and focus on form. 🦵💪

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Descend slowly

Timed Activities - 5s
Rowing Technique Practice

Rowing Technique Practice

2:10 PM
15m

Refine your rowing technique with a focus on control, sequencing, and power transfer. Practice with just the handle at first. 🚣‍♀️💪

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What You'll Get
  • 💪
    Posterior Chain Engagement
    The kneeling position forces you to use your hamstrings and glutes to maintain an upright posture. 🍑💪
  • 💪
    Core Stability
    Having to balance on your knees while curling works your deep core muscles for improved stability. 🔩
  • 💪
    Eccentric Overload
    Focusing on the eccentric (lowering) portion overloads the biceps in a controlled manner. 💪
  • 💪
    Leg Strength
    The split squat trains each leg independently for improved single-leg strength. 🦵💪
  • 💪
    Balance & Control
    Having to control the eccentric portion of each rep challenges balance and stability. 🧘
  • 💪
    Eccentric Overload
    The slow lowering places an emphasis on building eccentric leg strength. ⬇️💪
  • 💪
    Technique Refinement
    Practicing just the movement sequence without equipment allows you to hone your rowing technique. 🚣‍♀️
  • 💪
    Posterior Chain Engagement
    The hip hinge and leg drive in the rowing motion works your posterior chain muscles. 🍑💪
  • 💪
    Improved Mobility
    The rowing motion promotes hip, ankle and thoracic spine mobility when performed correctly. 🧘‍♀️
What you need to get started
As recommended by the creator

What do I need to start this routine?

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