CGX: Iron Program Day 26: Slow Eccentric Lower Body

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a very tough workout. Every single exercise in the workout is done to a slow controlled pace (except the finisher) but at least half of them are done even slower with a brief isometric hold at the bottom of the move. This made all of the exercises exponentially harder. In fact, my husband commented that my exertion noises this morning sounded more painful than usual. Thankfully, Caroline also gives you some longer recoveries. I definitely needed those longer rests! Many of the intervals are longer, too. I think that is due to the fact each rep takes longer to complete. This was a very tough lower body burn out. A few of the unilateral exercises get a little confusing. The preview shows you repeating the exercise on the same side leg, but you actually repeat it on the opposite leg.

This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Slow Eccentric Lower Body is 36:57 minutes (this time does not include the optional 9 minute warm up or the 2:22 minute intro, also optional) with a 2:15 minute stretch. Equipment: dumbbells, a yoga block and a fitness mat. Caroline is using one 40kg/88 pound, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. RDLs for 75 seconds (slow eccentric then pause) for 75 seconds (Romanian deadlift, lower slowly then pause briefly at bottom of deadlift before rising at normal speed) (hex trap bar @ 105#)
2. 30 second rest
3. Repeat #1 & 2 three more times (the 4th set of RDLs are only done for 60 seconds)
4. 45 second rest
5. High squat for 60 seconds (hold DBs at shoulders) (30# DBs)
6. Repeat #4 & 5
7. 45 second rest
8. Sumo deadlift squat for 60 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, torso hinges forward deadlift-style) (one 75# DB)
9. Repeat #7 & 8
10. 45 second rest
11. Lateral lunge for 70 seconds (hold one DB in one hand, lower into side lunge reaching DB toward foot) (one 30# DB)
12. 25 second rest
13. Repeat #11 on other leg
14. 45 second rest
15. Repeat #11-13 but hold DB in both hands at chest and your rest is 20 seconds
16. 45 second rest
17. Lunge (slow eccentric & pause) for 75 seconds (stationary/static lunge, front foot is elevated on yoga block, lower slowly to bottom of lunge and pause briefly before rising at normal speed) (25# DBs)
18. 20 second rest
19. Repeat #17 on other leg
20. 45 second rest
21. Repeat #17-19 except rest is 15 seconds
22. 45 second rest
23. Repeat #21 bodyweight only

Finisher: (2 minutes; each exercise is done for 30 seconds w/ no rest/recoveries)

1. 1/2 rep lunge (static/stationary body weight lunge, lower to bottom of lunge but only raise halfway)
2. Repeat #1 on other leg
3. 1/2 rep squats (body weight, lower to bottom of squat but only raise halfway)
4. Full range body weight squat