Submaximal/movement leg focus – Superset: Squat+G2S lunge

Superset x 3

Super set a submaximal strength exercise with a movement strength exercise with minimal break in between and finish with a 60-90s rest

LLT
BB Split Front Squat

reps 6-8 per side

load heavy

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	6-8 per side	Heavy	Controlled	15s (h:m:s)
2	6-8 per side	Heavy	Controlled	15s (h:m:s)
3	6-8 per side	Heavy	Controlled	15s (h:m:s)

UMT
Side Plank to Side Lunge Get Up

reps 6-8

intensity 8

Tempo controlled

Rest 60s-90s

Set	Reps	Intensity	Tempo	Rest
1	6-8	8 RPE	Controlled	60s-90s (h:m:s)
2	6-8	8 RPE	Controlled	60s-90s (h:m:s)
3	6-8	8 RPE	Controlled	60s-90s (h:m:s)