MOVE Crossover Movement Tri-Set

HIIT
Tri-Set x 2

The emphasis of this block is Rotation.

1. The goal is to get the hips and torso separating. Hold the upper body steady and turn the lower body. This is the key to a powerful crossover.
2. Prepare the front foot to the direction you are going. Push off the back foot and crossover violently but controlled. Keep your feet wide and come back to a base.
3. If you can execute the 1-step well, go to the continuous motion. You need to have great angles to be able to cut and repeat

LMT
MOVE CB Box Drill
reps 10
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 Controlled 15s (h:m:s)
2 10 Controlled 15s (h:m:s)
UMT
MOVE Crossover 1-Step
reps 4 ea
Tempo explosive
Rest 15 s
Prepare the front foot by opening the toe. Push off the back foot. Crossover and come back to a base stance.
Set Reps Tempo Rest
1 4 ea Explosive 15 s (h:m:s)
2 4 ea Explosive 15 s (h:m:s)
ULT
MOVE Crossover Continuous
reps 1
time 10 s
Tempo fast
Rest 60-90 sec
Set Reps Time Tempo Rest
1 1 10 S h:m:s Fast 60-90 sec (h:m:s)
2 1 10 S h:m:s Fast 60-90 sec (h:m:s)