Level 1

What is Tempo? Definition: Tempo refers to the speed at which you perform each phase of an exercise. Format: It is typically written as a series of four numbers (e.g., 3-1-2-0), each representing a different phase of the movement. How to Apply Tempo: Eccentric Phase (Lowering): The first number indicates the time spent lowering the …

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Execution Steps: Setup: Attach a resistance band to the pull-up bar and secure it around one knee or foot. Grip: Grip the bar with hands shoulder-width apart, palms facing away (overhand grip) or toward you (underhand grip). Starting Position: Hang from the bar with arms fully extended. Pull-Up: Pull elbows down and back, engaging your …

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Full Push-Up Execution Steps: Setup: Start in a plank position with hands placed slightly wider than shoulder-width apart. Lowering: Bend your elbows to lower your body until your chest nearly touches the ground. Return: Push through your palms to return to the starting position. Push-Up From Knees Execution Steps: Setup: Start in a modified plank …

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Bicep Curls Execution Steps: Setup: Stand with feet hip-width apart, holding a dumbbell in each hand, arms fully extended, and palms facing forward. Curl: Bend your elbows to lift the dumbbells towards your shoulders, keeping your upper arms stationary. Lowering: Slowly lower the dumbbells back to the starting position. General Tips for Bicep Curls: Control: …

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Execution Steps: Setup: Stand a few feet in front of a bench, with one foot resting on the bench behind you. Position: Ensure your front foot is far enough forward that your front knee stays behind your toes. Lowering: Bend both knees to lower your body until your back knee nearly touches the ground. Return: …

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