Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 2, Day 11

Two tempo-based leg workouts a week? You bet. You'll need a rock-solid workout partner in your corner to help you keep that weight moving during two six-set gauntlets of RDLs!

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"Lift explosively!" We've all heard it before, and to be honest, there are some times when it is great advice. But this week, it's the opposite of what you want to do.

In the first part of the program, we were doing assisted reps. Our goal was squeezing out a few more reps with the help of our training partner. Here, our goal is to increase the time under tension for the entire set. You're dealing with that weight for an extended period of time and lengthening the reps.

In today's workout, the move you're most accustomed to performing explosively is probably the Romanian deadlift. That's the move that Keith and I demonstrated in the video on Monday, so go watch for a refresher if necessary.

The Cliff Notes version: If you have to jerk your head and neck backward to move the weight out of the bottom position after that agonizing three-second eccentric, you're lifting too heavy. Go light; don't worry, the extra quality reps you'll accomplish will more than make up the difference.

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

Tempo Romanian Deadlift

6 sets of 10 reps, rest 5 min., 6 sets of 10 reps
Romanian Deadlift Romanian Deadlift


Tempo split squat

3 sets of 10 reps per leg
Tempo split squat Tempo split squat


Tempo dumbbell single-leg deadlift

3 sets of 10 reps per leg
Tempo dumbbell single-leg deadlift Tempo dumbbell single-leg deadlift


Tempo standing Calf Press

6 sets of 10 reps
Calf Press Calf Press

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