Do 2 rounds. This Tri-Set focuses on LLT-based Pushing, Pulling and Bending to improve muscular endurance in the chest, back, and glutes/hamstrings. Choose a challenging weight but do not compromise the quality of your movements.
MOVE Tri-Set: Press, Pull, Hinge
SIIT
Tri-Set
x 2
LLT
MOVE KB Squat to OH Press
reps
12
load
moderate
Tempo
controlled
Rest
0-15s
reps
12
load
moderate
Tempo
controlled
Rest
0-15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | Moderate | Controlled | 0-15s (h:m:s) |
| 2 | 12 | Moderate | Controlled | 0-15s (h:m:s) |
LMT
MOVE DB S.S. SA Lawnmower Row
reps
8 ea
load
moderate
Tempo
controlled
Rest
0-15s
reps
8 ea
load
moderate
Tempo
controlled
Rest
0-15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 ea | Moderate | Controlled | 0-15s (h:m:s) |
| 2 | 8 ea | Moderate | Controlled | 0-15s (h:m:s) |
LLT
MOVE Rdl
reps
12
load
moderate
Tempo
controlled
Rest
0-15sec
reps
12
load
moderate
Tempo
controlled
Rest
0-15sec
Move the hips back. Keep a long spine. The knees should be soft, not locked out.
The head should be in neutral position, looking forward at the ground. Use a wall if need be to help think about moving the hip backwards
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | Moderate | Controlled | 0-15sec (h:m:s) |
| 2 | 12 | Moderate | Controlled | 0-15sec (h:m:s) |
You may need to use a wall as a target to reach back towards with your hips. Pull in on your ribcage, maintain a long spine and try to avoid an excessive arch.