(1) UB Pull, UB Push, (2) UB Pull, UB Push, Squat Endurance
Control the Descent
Any movement with an eccentric phase should be controlled as you go down — but especiallywhen there is a hard stopping point at the bottom. Set the shoulders down & back, then slowly descend until the barbell lightly touches the chest. If the upper back is properly activated (through scap retraction), you will feel some resistance from those muscles as you descend. That tension helps control the eccentric (up) portion. Have good acceleration on the concentric portion of the lift.
WHITE-ORANGE should keep the weight light and focus on becoming more comfortable with the movement. Add weight as competence allows. BLUE-PURPLE+ can push the weight, but only if movement remains smooth throughout.
Squeeze the Bar
Tension, as ever, is the name of the game … therefore a tight (tense) grip on the pull-up bar will ensure maximum force transfer! We want to recruit as many muscles for support as possible. Wrap your fingers tight around the bar, and your thumb around your index finger. You should feel locked in, strong.
WHITE-ORANGE should be focusing on quality movement and using the Lats effectively on each rep. BLUE-PURPLE+ can push the weight a bit, but reps should remain smooth throughout.
This is meant to be a super-set. Go straight from the Bench Press to the Pull Ups.
Goal: 12+ Rounds
“Cindy” is a classic Muscular Burn workout — almost everyone has done it. The thing about this workout is that if someone’s stamina system is good, it morphs to require more breathing and turns into Aerobic Power (or Breathe & Burn). You’ll see this with efforts of 25+ rounds. At that level it is no longer a Stamina workout. With short sets & rounds, Cindy can be difficult to pace. Move smooth through each movement, and take a breath before starting each set. This will slow the pace a bit in the beginning, but allow you to hold it for all 20 minutes. Work to keep sets unbroken. But if you need to break on the Pushups, be sure to do it earlier than later.