[NL] Lower Body Pull & Upper Body Push

SISS
Giant Set x 1

This block will focus on lower body pulling (i.e. hamstrings and glutes) and upper body pushing (i.e. pectorals, abdominals, and anterior deltoids).

Each exercise is to be done back-to-back with no rest in-between to keep the heart rate elevated (i.e. SISS = sub-threshold intensity steady state). Take a minute rest after the last exercise before repeating the set.

Take note of the tempos! Want to focus on generating power by going ‘faster up’ or ‘faster out’.

LLT
[NL] DB Alt Single Leg RDL
reps 10-12 reps per leg
load moderate
Tempo Slower Down: Faster Up
Holding one dumbbell for the odd numbered repetitions and no dumbbell on the even numbered repetitions.
Set Reps Load Tempo
1 10-12 reps per leg Moderate Slower Down: Faster Up

10-12 reps means you will perform 5-6 reps with a dumbbell and 5-6 reps without the dumbbell per leg.
Remember - good form is paramount! Most athletes will probably hold anywhere from 10 to 20 lbs.

If you do not have any dumbbells - you could also stand on a mini-band and hold with the opposite hand for extra resistance.

LLT
Explosive Split Stance Cable Press
reps 8-10 reps per arm
load moderate
Tempo explosive
Set Reps Load Tempo
1 8-10 reps per arm Moderate Explosive

Use a toner band or monster band instead of the cable machine.

ULT
[NL] – Stability Ball Supine Roll-Ins to Hip Lift
reps 10-12 reps
Tempo Slower Down: Faster Up
Set Reps Tempo
1 10-12 reps Slower Down: Faster Up
UMT
[NL] Prone Plank Cross-Body Knee Drives
reps 10 per side (alternating)
Tempo Fast in: Slow out
Rest 60 s
A challenging relative strength exercise for the shoulders, triceps, chest, and core musculature.
Set Reps Tempo Rest
1 10 per side (alternating) Fast in: Slow out 60 s (h:m:s)