Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 1, Day 1

The first day of any new program is challenging, and this one is particularly so. Luckily you've got a partner to help you push through the toughest squat reps you've done in a long time!

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Training is like life. If you do the minimum, you're never going to get anywhere. You're going to be like everyone else. You have to push yourself, and that's what this week is all about. With your partner's help, you're going to exceed your expectations.

MuscleTech Duel Trainer Week 1
Watch the video - 14:30

So when should you or your partner begin assisting? That's the classic question. For this week, you'll pick a weight that you can handle for about 10 solid reps, and then your partner will help you get between 1-3 more reps.

Those last reps are where the magic happens, so if you're spotting, pay attention! Don't wait until you realize, "Oh my god, he's about to get pinned under the bar" to jump in. Then it's too late, and your partner is in a position to get injured.

As for how much assistance to give, you're going to have to feel it out. You don't want to put your hands on the bar and do all the work for your partner. Just putting my finger on the bar might give enough assistance to make the rep happen. So it might take a day or two before you really feel confident. I don't want you to do all the work for your partner, but I want you to keep that bar moving.

You'll see some unique ab exercises in today's workout as well. Before you laugh them off and go do crunches in the corner like usual, at least click the links in the table below and watch the videos. Having someone help you on these movements will challenge your core in a whole new way, so give them a shot!

But first things first: It's time for you both to limber up. You'll perform the warm-up below before every lower-body workout for the next six weeks. If you're worried that you won't be able to remember it, we're way ahead of you. It will be listed in the exercise table every day, along with a link back to this page so you can watch the video whenever you need.

MuscleTech Duel Trainer Lower Body Warm-up
Watch the video - 6:02

Wondering which exercises you should use assisted reps for? Really, wherever it makes sense.

Lower-body dynamic warm-up

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

Alternating glute pull-up lift Alternating glute pull-up lift


Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge


Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift


Air squat

12 reps
Bodyweight Squat Bodyweight Squat

Lower body and abs

Back Squat

5 sets of 12 reps
Barbell Squat Barbell Squat


Barbell reverse lunge

4 sets of 12 reps per leg
Barbell reverse lunge Barbell reverse lunge


Single-Leg squat to box

4 sets of 12 reps per leg
Single-Leg Box Squat Single-Leg Box Squat

Partner Facing Feet-Elevated Side Plank With Band Row Partner Facing Feet-Elevated Side Plank With Band Row

Partner Lying Leg Raise With Lateral Throw Down Partner Lying Leg Raise With Lateral Throw Down

Partner 3-Touch Motion Russian Twist Partner 3-Touch Motion Russian Twist

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