Bodyweight Plan
Weeks 1 – 6
4 sets / 12 reps
TEMPO 3-0-1-0
This is 3 seconds for the lowering phase, no pause, 1 second up, 0 pause so each rep will take you 4 seconds to complete a single repetition.
- Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips.
- With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted.