[NL-SW] Full-Body Strength Circuit

SIIT

Circuit x 3

LLT
BB RDL

reps 6-8 reps

load heavy

Tempo controlled

Rest 60-120 s

Set	Reps	Load	Tempo	Rest
1	6-8 reps	Heavy	Controlled	60-120 s (h:m:s)
2	6-8 reps	Heavy	Controlled	60-120 s (h:m:s)
3	6-8 reps	Heavy	Controlled	60-120 s (h:m:s)

Load: pick a weight where you can lift with good form for 6-8 reps (but reaching fatigue by the last two reps).

LLT
DB Staggered Alternating Overhead Press

reps 8-10 reps/arm

weight_lbs 15-20 lbs/arm

Tempo controlled

Rest 30 s

Set	Reps	Weight	Tempo	Rest
1	8-10 reps/arm	15-20 Lbs/arm lbs	Controlled	30 s (h:m:s)
2	8-10 reps/arm	15-20 Lbs/arm lbs	Controlled	30 s (h:m:s)
3	8-10 reps/arm	15-20 Lbs/arm lbs	Controlled	30 s (h:m:s)

Load approximation: 15-20 lbs per hand.

LMT
Half Kneel to Side Lunge Shift

reps 8-10/side

weight_lbs 10-15 lbs

Tempo Power up: control down

Rest 30 s

Set	Reps	Weight	Tempo	Rest
1	8-10/side	10-15 Lbs lbs	Power up: control down	30 s (h:m:s)
2	8-10/side	10-15 Lbs lbs	Power up: control down	30 s (h:m:s)
3	8-10/side	10-15 Lbs lbs	Power up: control down	30 s (h:m:s)

LMT
Kneeling Unilateral Cable Row

reps 8-10 reps/side

weight_lbs 20-25 lbs

Tempo controlled

Rest 30 s

Set	Reps	Weight	Tempo	Rest
1	8-10 reps/side	20-25 Lbs lbs	Controlled	30 s (h:m:s)
2	8-10 reps/side	20-25 Lbs lbs	Controlled	30 s (h:m:s)
3	8-10 reps/side	20-25 Lbs lbs	Controlled	30 s (h:m:s)

UMT
[NL] Side-Plank to Prone-Plank

reps 6-8 per side

weight_lbs Bodyweight

Tempo controlled

Rest 60 s

Set	Reps	Weight	Tempo	Rest
1	6-8 per side	Bodyweight lbs	Controlled	60 s (h:m:s)
2	6-8 per side	Bodyweight lbs	Controlled	60 s (h:m:s)
3	6-8 per side	Bodyweight lbs	Controlled	60 s (h:m:s)

The slower you move the harder it will be.