NOTES FOR WK10

• This will be our second week with some new moves. Take this time to perfect your form and add weight if you feel comfortable. If not, go more slowly performing reps, or add some pause reps. Volume has also been increased slightly to help ensure progress.

• Make sure to warm up by walking, biking, jogging in place, side stepping, or jumping rope for a few minutes before warm-up exercises.

• Allow up to 3 minutes rest between compound exercises, and 45 seconds to one minute rest between isolation/easier lifts. Keep an eye on recovery between sets. For leaning down, you can shorten recovery between sets.

  As long as you feel recovered, you can start the next set.

• Note on rep ranges – you don’t have to go up in reps each week. If you stay with the same number of reps, increase the weight slightly, slow down tempo, or add pause reps to increase difficulty. Note the cues to change listed each week in the weekly video.