SISS PHA DB

SISS
Circuit x 2

Training Cardio and Strength.
Keep your dumbbells light.
Keep movements slow and controlled.
Rest is only when you transition from exercise to exercise try to keep it no more than 15 seconds.

ULT
Kneeling Push Up
reps 12
Tempo controlled
Set Reps Tempo
1 12 Controlled
2 12 Controlled
ULT
Deep “On Spot” Skater
reps 12
Tempo controlled
Set Reps Tempo
1 12 Controlled
2 12 Controlled

12 per side

LLT
DB Bench Press
reps 12
load light
Tempo controlled
Set Reps Load Tempo
1 12 Light Controlled
2 12 Light Controlled

Modification: Can be done on floor if bench is not available.

UMT
Side Squat with Shoulder and Bum Wall Touch
reps 12
Tempo controlled
Squat to the side and touch the wall at the same time with the hips and shoulders. Pelvis and shoulders should be facing straight ahead.
Set Reps Tempo
1 12 Controlled
2 12 Controlled

12 per side

LLT
1-Arm DB Reverse Fly
reps 12
load light
Tempo controlled
Set Reps Load Tempo
1 12 Light Controlled
2 12 Light Controlled

12 per side