Hoops 4Q Squat + Row

Giant Set x 4

Perform the circuit for 4 rounds for the specified amount of reps. Little to no rest between exercises and 1 minute rest between rounds.

LLT
KB Single Leg Squat Touchdown

reps 10 ea

load heavy

Set	Reps	Load
1	10 ea	Heavy
2	10 ea	Heavy
3	10 ea	Heavy
4	10 ea	Heavy

LMT
Band Transverse and Lateral Lunge with 1-Arm Row

reps 30

load moderate

A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.

Set	Reps	Load
1	30	Moderate
2	30	Moderate
3	30	Moderate
4	30	Moderate

ULT
SL Deceleration Landing

time 0:00:40

Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.

Set	Time
1	0:00:40 h:m:s
2	0:00:40 h:m:s
3	0:00:40 h:m:s
4	0:00:40 h:m:s

UMT
Surfer Get Up

reps 5 ea

Set	Reps
1	5 ea
2	5 ea
3	5 ea
4	5 ea