NOTES FOR WK12

• Home stretch! This week, work on your form, intensity, and mind-muscle connection. Make sure to track your progress, and check the “what to do after the program” info sheet after you finish. 

• 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.