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8.02.2020

Five Week Friday

A man working out with Pendulum equipment

Set #1

Hip Press – 16-20 Reps

When you are able to complete the 20th rep add weight the next workout.

Rest – 3 minutes

Pendulum Leg Curls – 8-12 Reps

When you are able to complete a 12th rep add weight the next workout.

Rest 90 seconds

Pendulum Leg Extension – 8-12 Reps

When you are able to complete a 12th rep add weight the next workout.

Rest – 3 minutes

Set #2

Hip Press – 16-20 Reps

The starting weight will be less than in Set #1. Add weight when the 20th rep is achieved.

Rest – 3 minutes

Pendulum Leg Curls – 8-12 Reps

The starting weight will be less than in Set #1. Add weight when the 12th rep is achieved.

Rest – 90 second

Pendulum Leg Extensions – 12 Reps

The starting weight will be less than in Set #1. Add weight when the 12th rep is achieved.

Rest –  3 minutes

Set #3

Hip Press – 16-20 Reps

The starting weight will be less than in Set #2. Add weight when the 20th rep is achieved. On the last rep from 16-20 a spotter assists one extra rep which is lowered as slow as possible.


Pendulum Hip Press


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