PART 1: DUMBBELL SUPERSET

A. Single-arm Eccentric Push Press

Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees. Lower into a quarter-squat, then explode up, driving through legs to press the dumbbell overhead. Pause, then slowly lower to start position. Complete 4–5 reps, then switch sides.

B. Single-leg Renegade Row With Eccentric Isometrics

Get in a plank with dumbbells under each hand. Activate your core and keep hips square as you extend left leg, foot flexed. Slowly row the dumbbell in your right hand toward rib cage; pause, then slowly lower toward the ground without letting it touch, maintaining constant tension. Complete 5–6 reps, then switch sides.