ML 4Q ACL Strength Block

Circuit x 2

This block is designed to help develop strength in the glutes and lower extremities.

ULT
Kneeling Squat Get Up
reps 6
Tempo controlled
Rest :40 - :60
Set Reps Tempo Rest
1 6 Controlled :40 - :60 (h:m:s)
2 6 Controlled :40 - :60 (h:m:s)
LLT
Alternating DB Step Down
reps 10 ea. leg
weight_lbs 8
Tempo controlled
Rest :40 - :60
Set Reps Weight Tempo Rest
1 10 ea. leg 8 lbs Controlled :40 - :60 (h:m:s)
2 10 ea. leg 8 lbs Controlled :40 - :60 (h:m:s)
LMT LAR
SL MB Shifts
reps 8 ea. side
load moderate
Tempo controlled
Rest :40 - :60
Set Reps Load Tempo Rest
1 8 ea. side Moderate Controlled :40 - :60 (h:m:s)
2 8 ea. side Moderate Controlled :40 - :60 (h:m:s)

Straight- Front to back only

LMT
ViPR PRO Lunge with Cross Body Shift
reps 10
weight_kgs 4
Tempo controlled
Rest :40 - :60
Set Reps Weight Tempo Rest
1 10 4 kgs Controlled :40 - :60 (h:m:s)
2 10 4 kgs Controlled :40 - :60 (h:m:s)
UMT
G2S Forward to Lateral Lunge with Balance
reps 6
Tempo controlled
Rest :40 - :60
Set Reps Tempo Rest
1 6 Controlled :40 - :60 (h:m:s)
2 6 Controlled :40 - :60 (h:m:s)