MOVE LMT (Lower) /LLT (Upper) Superset

Superset x 2
LMT
MOVE 1-1/2 Lateral Squat
reps 8 ea
load moderate
Tempo controlled
Rest 0-15s
Start in a wider than normal base. Shift your weight back and then to the side. Try to line up your hip, knee and toe. Come out of the end position half way and then squat back to the end range again completing the repetition.
Set Reps Load Tempo Rest
1 8 ea Moderate Controlled 0-15s (h:m:s)
2 8 ea Moderate Controlled 0-15s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps 12
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 12 Moderate Controlled 30s (h:m:s)
2 12 Moderate Controlled 30s (h:m:s)