Perform these drills with high intensity. The first 2 exercises are done back to back, then rest. Perform the next final exercises and at rest at least double to triple the work.
MOVE HIIT Series
HIIT
Horizontal Loading
LLT
MOVE KB Squat to OH Press
time
20
load
moderate
Tempo
fast
Rest
0
time
20
load
moderate
Tempo
fast
Rest
0
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 h:m:s | Moderate | Fast | 0 (h:m:s) |
| 2 | 20 h:m:s | Moderate | Fast | 0 (h:m:s) |
| 3 | 20 h:m:s | Moderate | Fast | 0 (h:m:s) |
| 4 | 20 h:m:s | Moderate | Fast | 0 (h:m:s) |
use a db or mb
ULT
MOVE Skip for Height
time
20
Tempo
explosive
Rest
40
time
20
Tempo
explosive
Rest
40
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20 h:m:s | Explosive | 40 (h:m:s) |
| 2 | 20 h:m:s | Explosive | 40 (h:m:s) |
| 3 | 20 h:m:s | Explosive | 40 (h:m:s) |
| 4 | 20 h:m:s | Explosive | 40 (h:m:s) |
ULT
Prone, Fingertip & Ft, See-Saw
time
20
Tempo
controlled
Rest
0
time
20
Tempo
controlled
Rest
0
Rock your body forward and back. If finger tips are too difficult try Hands or Elbows.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20 h:m:s | Controlled | 0 (h:m:s) |
| 2 | 20 h:m:s | Controlled | 0 (h:m:s) |
| 3 | 20 h:m:s | Controlled | 0 (h:m:s) |
| 4 | 20 h:m:s | Controlled | 0 (h:m:s) |