Circuit 2

Circuit x 4

I’ve bumped it up to 4 sets. See if you can get to 4. If you cant thats fine just use it as a goal!

LLT
Band Taps w/Hold
reps 15 per leg, hold 15 s out on 15th rep
weight_lbs blue/green
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 15 per leg, hold 15 s out on 15th rep Blue/green lbs Controlled 30-60s (h:m:s)
2 15 per leg, hold 15 s out on 15th rep Blue/green lbs Controlled 30-60s (h:m:s)
3 15 per leg, hold 15 s out on 15th rep Blue/green lbs Controlled 30-60s (h:m:s)
4 15 per leg, hold 15 s out on 15th rep Blue/green lbs Controlled 30-60s (h:m:s)

changing your band colors. use blue below knees, green at ankles and see how that feels

LLT
Single Leg Deadlift From Block/Books
reps 8 per side
weight_lbs 26 in arm opposite of stance leg
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 8 per side 26 In Arm Opposite Of Stance Leg lbs Controlled 30-60s (h:m:s)
2 8 per side 26 In Arm Opposite Of Stance Leg lbs Controlled 30-60s (h:m:s)
3 8 per side 26 In Arm Opposite Of Stance Leg lbs Controlled 30-60s (h:m:s)
4 8 per side 26 In Arm Opposite Of Stance Leg lbs Controlled 30-60s (h:m:s)
ULT
Single leg squat to bench
reps 5 per side
weight_lbs 13
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 5 per side 13 lbs Controlled 30-60s (h:m:s)
2 5 per side 13 lbs Controlled 30-60s (h:m:s)
3 5 per side 13 lbs Controlled 30-60s (h:m:s)
4 5 per side 13 lbs Controlled 30-60s (h:m:s)

Lock out the straight leg, SLOW down the last 3 inches of this and really own it. Breathe in and hold, lower down then exhale to start coming up

ULT
Lateral Walking Pushups
reps 14 reps
Tempo controlled
Rest 30-60s
Set Reps Tempo Rest
1 14 reps Controlled 30-60s (h:m:s)
2 14 reps Controlled 30-60s (h:m:s)
3 14 reps Controlled 30-60s (h:m:s)
4 14 reps Controlled 30-60s (h:m:s)
ULT
Stability Ball Hamstring Curls
reps 15
Tempo controlled
Rest 30-60s
Set Reps Tempo Rest
1 15 Controlled 30-60s (h:m:s)
2 15 Controlled 30-60s (h:m:s)
3 15 Controlled 30-60s (h:m:s)
4 15 Controlled 30-60s (h:m:s)