Whole body strength and stability (Banded)
Circuit
x 2
ULT
Stay Low Squats To Reverse Lunge
reps
8-10 per side
intensity
8
Tempo
controlled
Rest
15-30s
reps
8-10 per side
intensity
8
Tempo
controlled
Rest
15-30s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8-10 per side | 8 RPE | Controlled | 15-30s (h:m:s) |
| 2 | 8-10 per side | 8 RPE | Controlled | 15-30s (h:m:s) |
UMT
Push Up to Rotation
reps
15-20
intensity
8
Tempo
controlled
Rest
15-30s
reps
15-20
intensity
8
Tempo
controlled
Rest
15-30s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15-20 | 8 RPE | Controlled | 15-30s (h:m:s) |
| 2 | 15-20 | 8 RPE | Controlled | 15-30s (h:m:s) |
When lowering down, try to remain in plank. When pushing up, try to push quick while remaining body straight. if too challenging, you can do elevated or push up from the knees. Keep a good form.
UMT
Alternating SL Rotational Quarter Squat Touchdown
reps
6 per side
intensity
7
Tempo
controlled
Rest
15-30s
reps
6 per side
intensity
7
Tempo
controlled
Rest
15-30s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 per side | 7 RPE | Controlled | 15-30s (h:m:s) |
| 2 | 6 per side | 7 RPE | Controlled | 15-30s (h:m:s) |
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps
15-20
intensity
8
Tempo
controlled
Rest
15-30s
reps
15-20
intensity
8
Tempo
controlled
Rest
15-30s
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15-20 | 8 RPE | Controlled | 15-30s (h:m:s) |
| 2 | 15-20 | 8 RPE | Controlled | 15-30s (h:m:s) |
Perform one side at at time. If you have no space to connect the band, do the following exercise (without the quick release, just controlled).
https://platform.instituteofmotion.com/library/activity/jelrlpeg/