MOVE SL Hinge + Movement

Superset x 3

You can do the 2nd exercise with a light weight or with nothing. The move should be violent but controlled.

LLT
MOVE DB SL, SA Rdl
reps 5 ea
load heavy
Tempo controlled
Rest 15-30S
Keep the DB in the opposite hand as the stance leg. DB in Left hand. Stand on your Right foot. This is considered contralateral aka opposite. If stability is an issue, hold onto something with the free hand for support. Perform the exercise better, this is not to ultimately challenge balance but Strength on 1-Leg. Using support is not lesser, it makes it better. https://youtube.com/shorts/ukDQD9rVWIw?feature=share
Set Reps Load Tempo Rest
1 5 ea Heavy Controlled 15-30S (h:m:s)
2 5 ea Heavy Controlled 15-30S (h:m:s)
3 5 ea Heavy Controlled 15-30S (h:m:s)
UMT
MOVE Rotate Speed Pivot w/Arm Swing
reps 4 ea leg
load light
Tempo fast
Rest 60s
Set Reps Load Tempo Rest
1 4 ea leg Light Fast 60s (h:m:s)
2 4 ea leg Light Fast 60s (h:m:s)
3 4 ea leg Light Fast 60s (h:m:s)

A medicine ball or plate would work in place of a DB