I like stuff like this and it could be done VRT or with self resistance.
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Health, Fitness, Non-Apparatus Exercise, Unarmed Self-Defense, Firearms Self Defense
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Health, Fitness, Non-Apparatus Exercise, Unarmed Self-Defense, Firearms Self Defense
I know MikeNy and Yourself like stuff like this. I think slowing down is a good way to feeling the muscle work and keeping injuries at bay. Not that I do super slow but I have slowed down my reps.