Neuro-Strength 3.1: Quadriceps, Back & Core

From six weeks of neuro-strength.

NS3.1: In-Depth

A. Neuro Tri-Set Lower Body: Quadriceps Emphasis, 3 rounds
A1: Dumbbell Static Lunges w/Front Elevation, 8-12 repetitions/side
A2: Revere Lunge & Knee Tuck w/no weight, 20 seconds/side
A3: Isometric Low Squat Position “Garland Pose,” 15 seconds
*Rest only after completing A1-3; modulate resistance such that time and rep targets met.
[rest 90-120 seconds]

B. Neuro Tri-Set Upper Body: Back Emphasis, 3 rounds
B1: Inverted Rows on a Fixed Barbell or Smith Machine, 8-12 repetitions
B2: Dumbbell Walk & Shrug, 60 seconds
B3: Prone Back Extension Isometric w/Arms in Y-Position, 12 seconds
*Rest only after completing B1-3; modulate resistance such that time and rep targets met
[rest 90-120 seconds]

C. Neuro Tri-Set Core: Hollow Emphasis, 3 rounds
C1: Hollow Leg Lowering, 10-12 slow repetitions
C2: Hollow Arm Pulses, 20 seconds at faster pace, with control
C3: Hollow-Body Position Isometric Hold, 10 seconds
*Rest only after completing C1-3; modulate resistance such that time and rep targets met
[rest 90-120 seconds]

Optional D Series

A, B and C look intimidating on paper (pixel), although in practice they can be completed in 45 minutes or less. If you make it through the first 3 rounds with energy to spare, perform D as follows:

D. Neuro Tri-Set Upper Body: Biceps, 3 rounds
D1. Standing Dumbbell Hammer Curls, 8-12 repetitions
D2. Standing Barbell/EZ Shoulder-Width Curls w/explosive concentric, 30 seconds
D3. Standing Barbell/EZ Overhand Curl Isometric Hold at 90 degrees, 10 seconds
*Rest only after completing D1-3; modulate resistance such that time and rep targets met
[rest 90-120 seconds]

Progressing from NS3.1

  • NS3.2, weeks 3 &4
    1. Complete 4 rounds of A, B and C.
    2. Increase weight in A1, B1 and B2 by 10% or next available resistance gradient (e.g. 40 lb dumbbell goblet squat from 35 lb).
  • NS3.3, weeks 5 & 6
    1. Complete 5 rounds of A, B and C.
    2. Increase weight in A1, B1 and B2 by 10% or next available gradient.

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