Execute the movement and pair with an explosive drill. Rest before repeating.
MOVE Split Squat + LMT CORE
Superset
x 3
LLT
MOVE, Bar Split Squat
reps
5 ea
load
moderate
Tempo
controlled
Rest
15-30 sec
reps
5 ea
load
moderate
Tempo
controlled
Rest
15-30 sec
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 ea | Moderate | Controlled | 15-30 sec (h:m:s) |
| 2 | 5 ea | Moderate | Controlled | 15-30 sec (h:m:s) |
| 3 | 5 ea | Moderate | Controlled | 15-30 sec (h:m:s) |
LMT
MOVE Prone, H&F, Rolling Side Plank w/DB Lift
reps
16
weight_lbs
10-15lbs
Tempo
controlled
Rest
60 sec
reps
16
weight_lbs
10-15lbs
Tempo
controlled
Rest
60 sec
Do not rotate the dumbell. Lift it up.
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 16 | 10-15lbs lbs | Controlled | 60 sec (h:m:s) |
| 2 | 16 | 10-15lbs lbs | Controlled | 60 sec (h:m:s) |
| 3 | 16 | 10-15lbs lbs | Controlled | 60 sec (h:m:s) |