TriSet – Muscular Endurance – Posterior – Novice

Tri-Set x 3

Format: TriSet (3 Exercises performed consecutively in each set x 3 sets total)
Mechanical Focus: Strength Endurance, Fundamental Strength
Muscle Focus: Posterior
Movement Focus: Pulling, Bend & Lift, Dead Strength
4Q: LLT & ULT (Reduced degrees of freedom for increased load capacity)
Load: 7/10 Effort Level

LLT
Single Kettlebell Deadlift
reps 8-12
load moderate
Tempo controlled
Rest 0
The Single Kettlebell Deadlift is a great exercise for reinforcing good 'bend and lift' movement mechanics. Start by standing directly over the kettlebell. Push hips back with slight bend in the knee and a neutral spine (think about 'closing a door' behind you with your bum). Grab onto the horn of the kettlebell with a firm grip. With a strong exhale, lift the kettlebell by driving the legs into the ground and driving the hips forward (think about meeting the kettlebell with the thighs). Reverse the motion, pushing hips back with slight bend in the knee as you lower the kettlebell back to the starting position, ensuring that the kettlebell comes to a complete rest on the ground (you dont have to release your grip).
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled 0 (h:m:s)
2 8-12 Moderate Controlled 0 (h:m:s)
3 8-12 Moderate Controlled 0 (h:m:s)
LLT
Band Bent Over Pull Downs
reps 8-12
load light
Tempo controlled
Rest 0
Movement: Hip hinge, shoulder extension Primary Muscle/s: Lats, posterior shoulder, triceps Secondary Muscle/s: Glutes, hamstrings, trunk stabilisers How to: - Anchor one or two bands above standing eye level. - Grab the band with both hands (palms down) and take 2-3 steps back. Set up in a hip-hinge position (push hips back with neutral spine) and adjust till arms are straight and parallel to ground, and keeping the elbows locked. - Adjust the difficulty by varying the distance between yourself and the anchor point. The further you are from the anchor point, the more the resistance. - Engage lats and pull band downwards until hands reach thighs (think about squeezing the armpits and drawing the hands down and back in a sweeping motion). Strong Exhale as you pull the band downwards. - Return to start position in a controlled manner and repeat
Set Reps Load Tempo Rest
1 8-12 Light Controlled 0 (h:m:s)
2 8-12 Light Controlled 0 (h:m:s)
3 8-12 Light Controlled 0 (h:m:s)
ULT
TRX Rows
reps 8-12
Tempo controlled
Rest 90s rest between sets
The TRX Row focuses on engaging the posterior muscles of the trunk and shoulder complex, using one's own bodyweight. Anchor the TRX at a high point. Facing the TRX, grab on to the handles and lean back with arms straight, allowing the TRX to support your weight. Walk your legs forward to adjust load (the further forward you place your feet, the higher the load. Pull yourself forwards by driving the elbows backwards and pulling the hands to the sides of your trunk. Strong exhale as you pull yourself up/forwards. Return to the start position in a controlled manner.
Set Reps Tempo Rest
1 8-12 Controlled 90s rest between sets (h:m:s)
2 8-12 Controlled 90s rest between sets (h:m:s)
3 8-12 Controlled 90s rest between sets (h:m:s)