[NL] Full-Body Power & Strength Lift #2

SIIT
Giant Set x 2

This giant set has 3 exercises in a row that require your legs to be loaded – this is great for your leg muscle endurance.

This full-body set focuses on whole-body power and strength but under fatigue; therefore, there is very little rest from exercise-to-exercise. I recommend getting everything set-up prior to starting so you can quickly move from exercise-to-exercise with minimal rest. Take 60-90 s rest after the last exercise before repeating the entire circuit.

The key to the exercises is to link your lower body, hips, core, and upper body all together in a coordinated fashion to generate the most power and strength (just like in sport!).

The multi-joint exercises will elevate your heart rate, so you will also benefit from some cardiovascular conditioning (sub-threshold intensity interval training), simultaneously.

LLT
Long Arm KB Swings
time 30 s
load moderate
Tempo fast
Rest 15 s
Set Time Load Tempo Rest
1 30 s h:m:s Moderate Fast 15 s (h:m:s)
2 30 s h:m:s Moderate Fast 15 s (h:m:s)

Focus on your agile strength - the ability to harness elastic energy and transfer that energy from one repetition to the next.

LLT
[NL] Split-Squat Toner with Reverse Fly
reps 10 per side
load moderate
Tempo Slower Down: Fast Up
Rest 15 s
Set Reps Load Tempo Rest
1 10 per side Moderate Slower Down: Fast Up 15 s (h:m:s)
2 10 per side Moderate Slower Down: Fast Up 15 s (h:m:s)

The load is labeled as 'moderate', but you still want to feel like the load is challenging (by 10 reps you should feel you're 1-2 reps away from failure).

ULT
[NL] Gliding Disc Skating Strides
reps 10 reps per leg
intensity High
Tempo Fast Strides
Rest 15 s
Set Reps Intensity Tempo Rest
1 10 reps per leg High RPE Fast Strides 15 s (h:m:s)
2 10 reps per leg High RPE Fast Strides 15 s (h:m:s)

Use a hand-towel under your foot on hard-wood if you do not have a gliding disc.

LMT
[NL] MB Hip-to-Shoulder Chop
reps 10 per side
load moderate
Tempo Slower Down: Faster Up
Rest 60-90 s
Set Reps Load Tempo Rest
1 10 per side Moderate Slower Down: Faster Up 60-90 s (h:m:s)
2 10 per side Moderate Slower Down: Faster Up 60-90 s (h:m:s)

Medicine ball needs to be heavy enough to challenge your core, but still light enough that you can keep your arms relatively straight, and move the ball with speed on the chop.