MOVE (S/P Contrast Split Squat Iso + SL Plyo)

HISS
Superset x 3

These 2 movements will challenge your lower body. Focus on quality but work with a good pace. Each week will progress and add more demand to this workout.

Pay attention to the notes associated with each exercise.

The video does not show me using a weight but you can add DB’s or MB.

ULT
MOVE Rearfoot Elevated Split Squat
reps 5 ea
load moderate
Tempo 1:5:1
Rest 10 s
Use a 12 to 24" box. Smaller boxes tend to work better.
Set Reps Load Tempo Rest
1 5 ea Moderate 1:5:1 10 s (h:m:s)
2 5 ea Moderate 1:5:1 10 s (h:m:s)
3 5 ea Moderate 1:5:1 10 s (h:m:s)

Look at the Ratio. This means You will lower yourself a normal tempo into the squat and hold for 5 seconds you will then lift out of the squat. If you have weight, use it!

ULT
MOVE SL Low Hurdle Hop to Jump
reps 3 ea
Tempo explosive
Rest 90 sec
Set Reps Tempo Rest
1 3 ea Explosive 90 sec (h:m:s)
2 3 ea Explosive 90 sec (h:m:s)
3 3 ea Explosive 90 sec (h:m:s)