MOVE Lower Body, Str. Endurance, Tri-Set

Tri-Set x 3

If you have a Hex Bar for DL’s use it. If not, use a straight bar. Be careful to not get too aggressive with your weight focus on qualitiy reps and good position. If need be place a small plate under the weights to raise the bar up higher creating less ROM.

LLT
MOVE Bar DL
reps 12
load moderate
Tempo controlled
Rest 15-30 sec.
Set Reps Load Tempo Rest
1 12 Moderate Controlled 15-30 sec. (h:m:s)
2 12 Moderate Controlled 15-30 sec. (h:m:s)
3 12 Moderate Controlled 15-30 sec. (h:m:s)
LMT
MOVE DB Alt Rotate Lunge
reps 8 ea
load moderate
Tempo controlled
Rest 15 sec
Lunge to a 45 degree angle behind you. Don't over rotate your upper body. Let your weight shift toward the the lunging leg.
Set Reps Load Tempo Rest
1 8 ea Moderate Controlled 15 sec (h:m:s)
2 8 ea Moderate Controlled 15 sec (h:m:s)
3 8 ea Moderate Controlled 15 sec (h:m:s)
ULT
MOVE, Deep Squat Hold, Lateral Walk
reps 10 ea
Tempo controlled
Rest 60 sec
Squat down and hold the position. Try to have your hips parallel to the ground, and not too low or too high.
Set Reps Tempo Rest
1 10 ea Controlled 60 sec (h:m:s)
2 10 ea Controlled 60 sec (h:m:s)
3 10 ea Controlled 60 sec (h:m:s)