21 Day Extras -
25 - five count pushups
25 - five count pullups
4 continuous min of wall sits. You may NOT use your hands for support.
To do a 5 count (anything) you should assume strict form. From the top of the movement, slowly lower yourself. While lengthening the muscle (the down phase, or eccentric phase), count one-one thousand, two-one thousand, three-one thousand, four-one thousand. Then explode back to the up (concentric phase) position. Hold for 1 count (one-one thousand) and repeat.
Only use an assist during the up (concentric) phase.
Force yourself to gain the most benefit from these by performing super slow and super strict movements.
If you aren't a little sore tomorrow, you did it wrong.
Do you see it coming?
Thanks to Tara J for sending this ...