Upper-body and posterior-chain endurance
11 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
To prepare for an endurance session, maintain a smooth pace that slightly increases heart rate without creating fatigue before the supersets. Read more Read less
To prepare for an endurance session, maintain a smooth pace that slightly increases heart rate without creating fatigue before the supersets.
30 seconds - 45 seconds
To prepare for the pressing and pulling work that follows, use controlled, progressive circles without forcing shoulder range of motion. Read more Read less
To prepare for the pressing and pulling work that follows, use controlled, progressive circles without forcing shoulder range of motion.
10 - 15 Repetitions
To activate the legs before the dumbbell work, descend only through a comfortable range of motion and keep the knees tracking in line with the feet. Read more Read less
To activate the legs before the dumbbell work, descend only through a comfortable range of motion and keep the knees tracking in line with the feet.
10 - 15 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
For muscular endurance, choose a load that leaves about two repetitions in reserve. An exposure should only be considered successful if all four sets reach the top of the prescribed range with stable technique. If no bench is available, substitute Dumbbell Floor Press. Use the smallest load increment actually available. Read more Read less
For muscular endurance, choose a load that leaves about two repetitions in reserve. An exposure should only be considered successful if all four sets reach the top of the prescribed range with stable technique. If no bench is available, substitute Dumbbell Floor Press. Use the smallest load increment actually available.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Set
4: 10 - 15 Repetitions
Chain without rest
Perform the same number of repetitions on each side and keep the torso stable. Reach the top of the prescribed range on all sets before increasing the load. If the next dumbbell represents too large a jump, keep the current load and consolidate clean repetitions. Read more Read less
Perform the same number of repetitions on each side and keep the torso stable. Reach the top of the prescribed range on all sets before increasing the load. If the next dumbbell represents too large a jump, keep the current load and consolidate clean repetitions.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Set
4: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep about two repetitions in reserve and use a controlled movement path. Stop the set if the lower back has to arch to finish. Use the smallest available increment. Read more Read less
Keep about two repetitions in reserve and use a controlled movement path. Stop the set if the lower back has to arch to finish. Use the smallest available increment.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Only one weekly exposure is retained to limit redundant hip-hinge work. Keep the dumbbells close to the legs and stop the descent before any loss of spinal neutrality. Read more Read less
Only one weekly exposure is retained to limit redundant hip-hinge work. Keep the dumbbells close to the legs and stop the descent before any loss of spinal neutrality.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a light load that allows strict repetitions. For this isolation exercise, do not force a disproportionately large load increase: if the smallest available increment is clearly greater than 5%, keep the current load and remain at the top of the prescribed range with control. Read more Read less
Use a light load that allows strict repetitions. For this isolation exercise, do not force a disproportionately large load increase: if the smallest available increment is clearly greater than 5%, keep the current load and remain at the top of the prescribed range with control.
Set
1: 15 - 20 Repetitions
Set
2: 15 - 20 Repetitions
Chain without rest
Perform the prescribed range on each leg with a stable stride. Use light support if balance is more limiting than the legs. Increase only using the smallest practical load increment available. Read more Read less
Perform the prescribed range on each leg with a stable stride. Use light support if balance is more limiting than the legs. Increase only using the smallest practical load increment available.
Set
1: 10 - 14 Repetitions
Set
2: 10 - 14 Repetitions
Rest time : 1 minute
Standard
Cool-down
After the pressing and pulling volume, maintain only mild tension, with no pain or aggressive pulling on the shoulder.
Set
1: 20 seconds - 30 seconds
Set
2: 20 seconds - 30 seconds
Rest time : 10 seconds
After the hip-hinge work, keep the spine long and stop the range of motion once a moderate hamstring stretch is achieved. Read more Read less
After the hip-hinge work, keep the spine long and stop the range of motion once a moderate hamstring stretch is achieved.
Set
1: 20 seconds - 30 seconds
Set
2: 20 seconds - 30 seconds
This workout is part of a complete program.
View program