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These videos can be conviniently accessed from inside the gym using your smartphone. To get the most out of your workout, you will want to follow the prescribed tempo, as indicated by a four-digit code. How to read the tempo code.
Dumbbell Overhead Press
Dumbbell Incline Press
Seated Cable Row
Dynamic Warm Up
Glute Ham Raise
Lat Pull Down
45-degree Back Extension
Tempo Code: Some of the videos will include a tempo code. The tempo code is a four digit number used to indicate the speed of a repitition in seconds.
An example tempo code: 3010.
The first number is the speed of the eccentric (lowering) phase, the second is a pause at the bottom (or stretched) part of the movement, the third is the speed of the concentric (raising) phase, and the final number is the pause at the top (or contracted) part of the movement.
Therefore, the tempo prescription that reads 3131 would be a three-second lowering, a one second pause, a three second raising and a one second pause before beginning the next repitition.
A 0 indicates no pause, and an X indicates explosive movement (as fast as possible).