[NL] Lower Push & Upper Pull Tri Set

SIIT
Tri-Set x 2

This Tri-Set mostly focuses on lower body pushing (i.e. quadriceps and glutes), along with upper body pulling (i.e. lats and rhomboids), but also incorporates the core with unilateral loading and warding with the band.

LLT
KB Single Leg Squat Touchdown
reps 6-8 reps per leg
load heavy
Tempo Slow down: Power up
Rest 20 s
Set Reps Load Tempo Rest
1 6-8 reps per leg Heavy Slow down: Power up 20 s (h:m:s)
2 6-8 reps per leg Heavy Slow down: Power up 20 s (h:m:s)

Use a kettlebell or dumbbell.

Remember to hold the back/shoulder tight to keep the weight close to your body.

UMT
Suspended 1Arm Row w/ Rotation
reps 6-8 reps per arm
Tempo Slow down: Power up
Rest 20 s
Set Reps Tempo Rest
1 6-8 reps per arm Slow down: Power up 20 s (h:m:s)
2 6-8 reps per arm Slow down: Power up 20 s (h:m:s)
LMT
Ward Lateral Skater
reps 10 per side
Tempo Pause on outside; Quick on inside
Rest 60-90 s
A full body exercise that enhances dynamic balance in the frontal plane.
Set Reps Tempo Rest
1 10 per side Pause on outside; Quick on inside 60-90 s (h:m:s)
2 10 per side Pause on outside; Quick on inside 60-90 s (h:m:s)