LP – Strength with Back Focus #2

ULT
SQ-LLT Wall Ball Split Squat

reps 15 each side

weight_kgs body weight

Tempo controlled

Rest 15 sec

Place a Swiss Ball against the wall and anchor it in place with your mid to lower back. Place your right foot behind and left foot in front. Squat pushing back into the ball and majority of your weight onto the back leg with maximal effort as you complete a SPLIT SQUAT. complete number of reps and switch sides.

Set	Reps	Weight	Tempo	Rest
1	15 each side	Body Weight kgs	Controlled	15 sec (h:m:s)
2	15 each side	Body Weight kgs	Controlled	15 sec (h:m:s)

Stay on toes of back foot, split stance is about heel distance behind. keep heel in line with toes.

LMT
DB Lawnmower Row

reps 10

weight_kgs 3kg

Tempo controlled

Rest 15 Sec

Set	Reps	Weight	Tempo	Rest
1	10	3kg kgs	Controlled	15 Sec (h:m:s)
2	10	3kg kgs	Controlled	15 Sec (h:m:s)

LLT
Fast Anterior Lunge, Curls

reps 8 each side

weight_kgs 2kg Dumbbells

Tempo controlled

Rest 15 Seconds

Set	Reps	Weight	Tempo	Rest
1	8 each side	2kg Dumbbells kgs	Controlled	15 Seconds (h:m:s)
2	8 each side	3kg Dumbbells kgs	Controlled	15 Seconds (h:m:s)

Do not drive front knee forward, focus on dropping back hip straight down. This will keep front knee and ankle in line.

LLT
DB Bentover Row

reps 10 open palm facing up

weight_kgs 3kg

Tempo controlled

Rest 15 Sec

Set	Reps	Weight	Tempo	Rest
1	10 open palm facing up	3kg kgs	Controlled	15 Sec (h:m:s)
2	10 open palm facing up	3kg kgs	Controlled	15 Sec (h:m:s)

Reverse grip bent over row.

ULT
LD – ULT – Single Leg Squat to Plank

reps 10

weight_kgs Body weight

Tempo controlled

Rest 15v Seconds

Standing on one leg,Squat as low as yo can then bend at the hips and plant your hands on the floor, shoulder-width apart, a couple of inches in front of your foot. Walk your hands forward until your body is in a sing-leg pushup position. Now reverse the entire movement and return to standing. Continue alternating sides.

Set	Reps	Weight	Tempo	Rest
1	10	Body Weight kgs	Controlled	15v Seconds (h:m:s)
2	10	Body Weight kgs	Controlled	15v Seconds (h:m:s)

when squatting focus on hips back.
Do not drive knee forward.

UMT
Elevated Plank Hip Twist

reps 16

weight_kgs Body weight

Tempo controlled

Rest 10 sec

Set	Reps	Weight	Tempo	Rest
1	16	Body Weight kgs	Controlled	10 sec (h:m:s)
2	16	Body Weight kgs	Controlled	10 sec (h:m:s)

ULT SQ-LLT Wall Ball Split Squat reps 15 each side weight_kgs body weight Tempo controlled Rest 15 sec

LMT DB Lawnmower Row reps 10 weight_kgs 3kg Tempo controlled Rest 15 Sec

LLT Fast Anterior Lunge, Curls reps 8 each side weight_kgs 2kg Dumbbells Tempo controlled Rest 15 Seconds

LLT DB Bentover Row reps 10 open palm facing up weight_kgs 3kg Tempo controlled Rest 15 Sec