Triset – ULT/UMT/LMT – Core strength

HIIT
Tri-Set x 3
ULT
SB Plank reach
reps 10
intensity 8
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 10 8 RPE Controlled 15s (h:m:s)
2 10 8 RPE Controlled 15s (h:m:s)
3 10 8 RPE Controlled 15s (h:m:s)

Choose the right level for you. Make sure you keep the back flat on the ground by engaging the pelvis and by finding the centere of the body.

UMT
Knees tuck OPPO knee to elbow
reps 6-8 per side
intensity 8-9
Tempo controlled
Rest 15s
The closer the ball is to knees the less challenging it gets. The closer to feet, the more challenging it gets
Set Reps Intensity Tempo Rest
1 6-8 per side 8-9 RPE Controlled 15s (h:m:s)
2 6-8 per side 8-9 RPE Controlled 15s (h:m:s)
3 6-8 per side 8-9 RPE Controlled 15s (h:m:s)

Using sliders to regress

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps 6-8 per side
load moderate
Tempo controlled
Rest 15s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo Rest
1 6-8 per side Moderate Controlled 15s (h:m:s)
2 6-8 per side Moderate Controlled 15s (h:m:s)
3 6-8 per side Moderate Controlled 15s (h:m:s)