Whole body Core strength and stability – Advanced

HIIT

Tri-Set x 1

ULT
SB Plank reach

reps 10

intensity 9

Tempo controlled

Rest 30s

Set	Reps	Intensity	Tempo	Rest
1	10	9 RPE	Controlled	30s (h:m:s)

Trying to reach as far as possible. If challenging on the way back (pull), you can put the knees on the ground to regress.

LMT
Side Lunge Forward Press Same Side Rotation

reps 8 per side

load moderate

Tempo controlled

Rest 30s

Set	Reps	Load	Tempo	Rest
1	8 per side	Moderate	Controlled	30s (h:m:s)

LLT
Split Squat Drop and Catch

reps 8 per side

load moderate

Tempo controlled

Rest 30s

Develops timing and enhances neuromuscular control in the sagittal planes integrating load.

Set	Reps	Load	Tempo	Rest
1	8 per side	Moderate	Controlled	30s (h:m:s)