You’ll be doing 10 backs squats with a barbell and a 20-second side plank on each side. This particular superset workout from Alexia Clark, a personal trainer in Scottsdale, Arizona, is a ladder, meaning that the number of reps you do changes with every round. 8-10. It is what it is. Antagonist Superset Tips, Tricks, And Tactics. 3- Day Split; Duration: 30 – 50 minutes ; 3 times a week; This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Superset 2 consists of back squats and side planks. The lats are anatomically less effective as spinal stabilizers during the front squat, which accounts for some of the discrepancy between one's front squat and back squat. Petersen Step-Up – Superset w/ 4: 8-10 (each leg) Calf Raise. Okay, there’s another option! Which brings us to today’s Exercise You Should Be Doing. Superset standing calf raise with leg extension. Isometric Squat with Toe Taps. 8-10. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. Bulgarian Split Squat to RDL . Romanian Deadlift. Superset hack squat with deadlift. 1 of 6. 1. By pairing two opposing muscles like chest and back together, you’ll always be able to do more total work in a given time, as opposed to performing straight sets. 1. One of the oldest and most famous of all old school bulking routines by far is the "Super Squats" program, which centers around high rep squats. The best method is to choose supersets in the following two categories: Active rest: Use for the big lifts like squat, deadlift, and bench press variations. Walking Lunge, Split Squat, Squat, or other exercise that's demanding on the quads; While each of the A2 exercises hit the "posterior chain" to some degree, they also all hammer the snot out of the quads. Goblet Squat: Do 10 to 12 reps. You can use a kettlebell, dumbbell, or a gallon of water if you can't find any weights. Superset 2: Zercher Squat and Hip Thrust "I love this superset because it targets the quads first, then the glutes," explains Stern. If you are inconsistent with making it into the gym those 3 days, you’ll need to adjust your workouts. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. It’s efficient and can even be done during primetime at your gym. Superset goblet squat with cable pull thru. Benefits. . Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! She prefers to use the Smith machine for her Zercher squats for added stability. What are the benefits? 3° SUPERSET SPLIT SQUAT PUSH PRESS LONG JUMP SQUAT 4° SUPERSET SNATCH PLYOMETRIC PULSES LUNGE..... # fitboy # lovenature #lugano # beautifulplace # travelswiss # travel #lungesandsquats # resistence # lungesandsquats # lugano # natureworkout # montain # motivation # personaltrainer # fitnessmotiva # lifestyle # instagood # postura # gymlife # gymmotivation # … Whatever the case, while there’s the Rear Foot Elevated Split Squat camp (doesn’t roll off the tongue so easily), most people refer to the exercise as Bulgarian split squats. Simply transition from a barbell back squat in the rack to a barbell push press in that same rack. Time Efficient . For the last superset, you have the upper body push and pull. But there’s a better way to hit the love handles than hundreds of side crunches or broomstick twists. 4: 8-10: 3. Silver-Fagan calls this the “booty burn” because your muscles have less time to rest. Shit I’m tired DONT TRY JUST DO. 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