SET NUMBERS (A1, A2, A3 ETC.)
These numbers and letters represent which exercises go together in any one
set. For example, A1, A2 and A3 should be completed together before resting.
How many times you are to complete the exercises. For example, set A (A1, A2
+ A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)
The amount of times you complete each specific exercise. For example, you are asked to do 15 squats and 20 Romanian deadlifts.
The length of time you perform as many reps of an exercise as you can. For example, 30 seconds of squats. You do as many reps of squats as possible in 30 seconds.
The speed of the movement. For example, 4020. The first number (as in 4020) is the amount of time you should take to perform the eccentric portion, or, the lowering of the weight or exercise. The third number (as in 4020) is the amount of time you should take to perform the concentric portion or the raising of the exercise or weight. The second number (as in 4020) is the amount of time to hold the weight/pause/ pulse at the bottom of the exercise. The fourth number (as in 4020) is the amount of time to hold the weight/pause at the top of the exercise.