Lower body focus – Endurance – LLT to LMT – with notes

Tri-Set x 2

This block is to build stability within ligaments, tendons, joints and facia. The goal here is to improve endurance, using low amount of weight and allowing the body to get used to new movements. With this fundamental block, we are preparing the body to future higher loading on the body and learning the necessary movement to build better mind-body connection.

To continue improving, make sure you use the right amount of weight or progression. Make sure to add weight as you get stronger to keep stimulating muscle growth.

LLT
KB Goblet Sumo Squat
reps 15-20
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 15-20 Light Controlled 60-90s (h:m:s)
2 15-20 Light Controlled 60-90s (h:m:s)

Lower extremity anterior focus and core focus.

LLT
KB SL RDL
reps 10 Per side
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 10 Per side Light Controlled 60-90s (h:m:s)
2 10 Per side Light Controlled 60-90s (h:m:s)

SL balance, core strength stability and Posterior lower extremity strength

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps 10 per side
load light
Tempo controlled
Rest 60-90s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo Rest
1 10 per side Light Controlled 60-90s (h:m:s)
2 10 per side Light Controlled 60-90s (h:m:s)

Whole body strength with emphasizing on core stability in movement. Make sure you use your torso in the rotation, trying to squeeze the side of the core (e.g. Transverse abdominal and obliques).