Partial reps or restricted range of motion (ROM) sets is similar to Twenty-ones except that the entire set is purposefully done through a partial range of motion. Focus can be either on the concentric or eccentric portion of the partial movement. This can be done anywhere within the normal full range of motion such as at the beginning, the middle, or the end. Weight is usually moderate to heavy and timing between sets is anywhere from 30 seconds to two minutes.
Example: Lying Hamstring Curls – a set of 12 reps is done at the top of the normal range of motion, starting from the hamstrings being fully contracted and ending approximately midway through the normal range of motion and repeating.
The Partial Rep Exercise Set includes:
- Lower Back