Minimal rest is prescribed between exercises 1 and 2, and 2 and 3, as this will help keep an elevated heart rate for the duration of the set. A 60 s rest interval is prescribed after the third exercise for a small rest before repeating the set for a second and/or third time.
[NL] Anterior Chain Tri-Set (KB & BW)
SISS
Tri-Set
x 2
LLT
KB Goblet Sumo Squat
reps
6-8
load
heavy
Tempo
Slow down: Power up
Rest
Minimal rest
reps
6-8
load
heavy
Tempo
Slow down: Power up
Rest
Minimal rest
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 | Heavy | Slow down: Power up | Minimal rest (h:m:s) |
| 2 | 6-8 | Heavy | Slow down: Power up | Minimal rest (h:m:s) |
Use one dumbbell in a goblet hold position if you do not have access to a kettlebell.
UMT
Lateral Crawl to Push Up
reps
8-10 reps
intensity
High
Tempo
Power up
Rest
Minimal rest
reps
8-10 reps
intensity
High
Tempo
Power up
Rest
Minimal rest
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8-10 reps | High RPE | Power up | Minimal rest (h:m:s) |
| 2 | 8-10 reps | High RPE | Power up | Minimal rest (h:m:s) |
Make the lateral shifting quick (think "fast hands"). 🙌
LMT
Half Kneel to Side Lunge Shift
reps
6-8 reps per side
load
moderate
Tempo
Power up: Control down
Rest
60 s
reps
6-8 reps per side
load
moderate
Tempo
Power up: Control down
Rest
60 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 reps per side | Moderate | Power up: Control down | 60 s (h:m:s) |
| 2 | 6-8 reps per side | Moderate | Power up: Control down | 60 s (h:m:s) |
Take minimal pause between reps - this will help increase your heart rate while performing the drill.