We have a 16-min EMOM today ladies!
EMOM stands for “every minute on the minute” where you’ll perform a set number of reps within a 1-minute time frame, and if you finish before the minute is up, use the rest of the minute to rest.
Odd minutes are minutes 1,3, 5, 7, etc.
Even minutes are 2, 4, 6, 8, etc.
ODD: 4 DB renegade row + t-rotation/side
EVEN: 8 double DB sumo squat with 2x3x0 tempo
DB Renegade Row + T-rotation
Totally a spine stability and mobility move.
Start in your full plank position with your hands holding the dumbbells.
Shift your weight slightly so that you can pull the weight to your trunk while maintaining tension with your brace. Return the weight to the ground - let go of the DB - and start the same movement for the rotation, except finish by turning your hips and upper body to reach for the sky.
DB Sumo Squat with 23X0 Tempo
Start with your legs spread wide with the weights hanging in front of your body. Inhale and lower the weight over 2 seconds, sit at the bottom of the squat for 3 seconds, explode to standing, repeat.
As you can tell, I’m counting out the tempo to myself in the video.
These sumo squats will eat up a lot of that minute so BE READY to feel the burn!
FYI - I use an app called Seconds (on iOS) to create an EMOM timer. It helps to not have to concentrate on this and watch the clock. Get a timer you like and stick with it for this one!
*PLEASE READ FOR TEMPO*
Tempo is when you slow down your reps to create more time under tension when lifting. What this causes is a hypertrophy response a.k.a. muscle growth.
Tempo is broken down into 4 phases of movement as you’ll see with the use of 4 numbers. Today’s sumo squat has a 23X0 tempo.
2 = eccentric contraction or lowering the weight
3 = pause at the bottom or end range of motion
X = concentric contraction or raising the weight. An X means no pause be explosive
0 = phase at the top or top of the range of motion