Exercise 1: Leg Endurance to near fatigue
Exercise 2: Upper Body Active Recovery
AHHPSL2 PHA SIIT: Squat Endurance –> Thoracic Rotation (copy)
SIIT
Superset
x 3
LLT
Landmine Straddle Squat
time
60s
intensity
7
Tempo
controlled
Rest
0
time
60s
intensity
7
Tempo
controlled
Rest
0
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 7 RPE | Controlled | 0 (h:m:s) |
| 2 | 60s h:m:s | 7 RPE | Controlled | 0 (h:m:s) |
| 3 | 60s h:m:s | 7 RPE | Controlled | 0 (h:m:s) |
UMT
Prone T-Spine Rotation
time
60s
intensity
2-3
Tempo
controlled
Rest
15s
time
60s
intensity
2-3
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 2-3 RPE | Controlled | 15s (h:m:s) |
| 2 | 60s h:m:s | 2-3 RPE | Controlled | 15s (h:m:s) |
| 3 | 60s h:m:s | 2-3 RPE | Controlled | 15s (h:m:s) |
Alternate Sides. Perform with knees off the ground as a progression