[NL] Full-Body Linked-System Lift

SISS
Giant Set x 2

This full-body circuit focuses on whole-body power and strength but under fatigue; therefore, their 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, simultaneously.

ULT
Box Jump
reps 10
Tempo explosive
Rest 15 s
Set Reps Tempo Rest
1 10 Explosive 15 s (h:m:s)
2 10 Explosive 15 s (h:m:s)
LLT
[NL] Toner Squat with Back Rows
reps 10-12
load heavy
Tempo Slow Down: Power Up
Rest 15 s
Set Reps Load Tempo Rest
1 10-12 Heavy Slow Down: Power Up 15 s (h:m:s)
2 10-12 Heavy Slow Down: Power Up 15 s (h:m:s)

Do the third variation of performing the row with a squat onto the toes.

Have control at the top of the row (on your toes) before squatting back down.

LLT
[NL] MB Back Lunge with Chop
reps 8-10 reps per side
load moderate
Tempo Slow Down: Power Up
Rest 15 s
Set Reps Load Tempo Rest
1 8-10 reps per side Moderate Slow Down: Power Up 15 s (h:m:s)
2 8-10 reps per side Moderate Slow Down: Power Up 15 s (h:m:s)

Ensure you have a tall spine during the whole movement.

Keep the heels on the ground. If you want to increase the difficulty, increase the weight of the medicine ball.

If you do not have a medicine ball, use a dumbbell instead.

UMT
[NL] Push-up to Side-Plank
reps 1-2 reps short of fatigue
Tempo Slow Down: Power Up
Rest 60-90 s
Relative strength exercise. Strong core and shoulder stability required.
Set Reps Tempo Rest
1 1-2 reps short of fatigue Slow Down: Power Up 60-90 s (h:m:s)
2 1-2 reps short of fatigue Slow Down: Power Up 60-90 s (h:m:s)

Alternate sides.

Focus on powering up (i.e. fast on the up, and more controlled on the down).