Cardio: 12/21

HISS
Circuit x 1

PLEASE READ NOTES ATTACHED TO EACH EXERCISE

Rounds 1-2: 40/20
Rounds 3-5: 30/15, feel free to change this ratio based on your heart rate (feeling)

As this is HISS, we need athletes’ heart rates to remain elevated for the entire workout section

Complete minimum of 5 rounds

LMT
Posterior Steps, Rainbow
time 40s
weight_kgs 3-5
Tempo fast
Rest 20s
Set Time Weight Tempo Rest
1 40s h:m:s 3-5 kgs Fast 20s (h:m:s)

Keep speed fast and ROM shorter

LMT
Quick Lateral Shuffle to Squat, Shift
time 40s
weight_kgs 3-5
Tempo controlled
Rest 20s
Set Time Weight Tempo Rest
1 40s h:m:s 3-5 kgs Controlled 20s (h:m:s)

Keep athletic ready posture for the entire time

ULT
Supported Squat Jumps
time 40s
Tempo fast
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Fast 20s (h:m:s)

No worries if they don't have TRX

LLT
Quick Anterior Lunge, Curls
time 40s
weight_kgs 3-5
Tempo controlled
Rest 20s
Change sides after 5 reps
Set Time Weight Tempo Rest
1 40s h:m:s 3-5 kgs Controlled 20s (h:m:s)

Stay low and change side half way through

LMT
Quick Lateral Lunge, 1 Arm X-Body Lift
time 40s
weight_kgs 3-5
Tempo controlled
Rest 20s
Set Time Weight Tempo Rest
1 40s h:m:s 3-5 kgs Controlled 20s (h:m:s)

Stay low and change side half way through