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Time Under Tension Training Plan

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Routine

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Leg-Centric

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Trap-Bar Deadlift

Equipment
Trap Bar
Sets
4
Reps
6-8
Rest
60 sec
Tempo: 3-0-1-0
Exercise 2 of 5

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
3
Reps
6-8
Rest
60 sec
*Perform with heels elevated. Tempo: 3-2-1-0
Exercise 3 of 5

Glute-Ham Raise

Equipment
Sets
3
Reps
6-8
Rest
60 sec
Tempo: 4-0-1-0
Exercise 4 of 5

Leg Press

Equipment
Sets
3
Reps
6-8
Rest
60 sec
Tempo: 3-1-1-0
Exercise 5 of 5

Reverse Hyperextension

Equipment
Sets
3
Reps
6-8
Rest
60 sec
Tempo: 3-0-1-0
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