4 exercises and run through 4 rounds-Timing = 40 sec work, 20 sec recovery- meant to spike heart rate and conditioning. Complete 1-4 to equal round x 4
Double Tabata- Lower Body
Giant Set
x 4
ULT
Repeated Squat Jump
time
40 seconds
Tempo
explosive
Rest
20 seconds
time
40 seconds
Tempo
explosive
Rest
20 seconds
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40 seconds h:m:s | Explosive | 20 seconds (h:m:s) |
| 2 | 40 seconds h:m:s | Explosive | 20 seconds (h:m:s) |
| 3 | 40 seconds h:m:s | Explosive | 20 seconds (h:m:s) |
| 4 | 40 seconds h:m:s | Explosive | 20 seconds (h:m:s) |
ULT
Step Ups then Reverse Lunges
time
40 seconds
Tempo
fast
Rest
20 seonds
time
40 seconds
Tempo
fast
Rest
20 seonds
A dynamic sagittal plane dominant sequence for the legs.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40 seconds h:m:s | Fast | 20 seonds (h:m:s) |
| 2 | 40 seconds h:m:s | Fast | 20 seonds (h:m:s) |
| 3 | 40 seconds h:m:s | Fast | 20 seonds (h:m:s) |
| 4 | 40 seconds h:m:s | Fast | 20 seonds (h:m:s) |
LMT
Fast Lateral Shuffle, Shift
time
40 seconds
Tempo
fast
Rest
20 seconds
time
40 seconds
Tempo
fast
Rest
20 seconds
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40 seconds h:m:s | Fast | 20 seconds (h:m:s) |
| 2 | 40 seconds h:m:s | Fast | 20 seconds (h:m:s) |
| 3 | 40 seconds h:m:s | Fast | 20 seconds (h:m:s) |
| 4 | 40 seconds h:m:s | Fast | 20 seconds (h:m:s) |
ULT
SL Alternating Bridge (Marching)
time
40 seconds
Tempo
controlled
Rest
20 seconds
time
40 seconds
Tempo
controlled
Rest
20 seconds
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40 seconds h:m:s | Controlled | 20 seconds (h:m:s) |
| 2 | 40 seconds h:m:s | Controlled | 20 seconds (h:m:s) |
| 3 | 40 seconds h:m:s | Controlled | 20 seconds (h:m:s) |
| 4 | 40 seconds h:m:s | Controlled | 20 seconds (h:m:s) |