Antagonist Superset - the Splits

Each day of the program has a workout that will include supersets (alternating between 2 exercises) that work the following opposing muscle groups:

• Biceps and triceps - flex and extend the elbow

• Quads and hamstrings - extend and flex the knee

• Glutes and hip flexors - extend and flex the hip

• Abs and low back - flexing and extending the lower spine

• Calves and anterior tibialis - plantarflexion and dorsiflexion (technical terms for moving your ankle up and down)

• Shoulders and lats (technically latissimus dorsi) - also technically adduct and abduct the shoulder, but think of it as vertically pushing and pulling like a shoulder press and lat pull-down

• Chest and “back” (just the back muscles that pull your elbows back horizontally) - think bench press and seated row

Learn more about antagonist supersets by clicking the image above or going to https://www.technogym.com/us/newsroom/benefits-antagonistic-muscles-supersets-training-selection-700-line-dual/

Why do this?

Joint health - muscles pull on bones that produce movement around a joint like a lever. The opposing muscles hold the joint stable, keeping it from dislocating or falling out of place.

Better balance - over-developing muscles on one side of the joint can lead to poor posture and overuse injuries. Think of the guy with the big pecs who’s shoulders are rounded and looks like a neanderthal

It’s just smarter - if you want to lift long-term, you need to know your anatomy and not just train your “mirror muscles.” Unbalanced anterior vs posterior muscles will lead to tendinitis, arthritis, impingement, and other injuries that will hamper your training.