4Q Core 1

SIIT
Circuit x 3

This is a 4Q CORE strength block.

UMT
Side Plank Wall Ward
reps 10 ea
intensity 6
Hold 5 sec
Rest 30s
Activation for the Core in a Lateral Position
Set Reps Intensity Hold Rest
1 10 ea 6 RPE 5 sec h:m:s 30s (h:m:s)
2 10 ea 6 RPE 5 sec h:m:s 30s (h:m:s)
3 10 ea 6 RPE 5 sec h:m:s 30s (h:m:s)
LMT
ViPR PRO [SC 2/1]: Anterior Lunge, Shovel Deadlift
reps 10ea
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10ea Controlled 30s (h:m:s)
2 10ea Controlled 30s (h:m:s)
3 10ea Controlled 30s (h:m:s)
LLT
MB Vertical Chop
reps 10
0
Tempo explosive
Rest 30s
Develop neuromuscular control in the sagittal plane while loaded.
Set Reps Tempo Rest
1 10 Explosive 30s (h:m:s)
2 10 Explosive 30s (h:m:s)
3 10 Explosive 30s (h:m:s)
LMT
Cable Chop
reps 15 ea
Tempo controlled
Rest 30s
high to low
Set Reps Tempo Rest
1 15 ea Controlled 30s (h:m:s)
2 15 ea Controlled 30s (h:m:s)
3 15 ea Controlled 30s (h:m:s)
LMT
MC 2/4: Plank Drag
reps 10ea
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10ea Controlled 30s (h:m:s)
2 10ea Controlled 30s (h:m:s)
3 10ea Controlled 30s (h:m:s)