[NL] Movement Skills + Conditioning

HIIT
Tri-Set x 2

This block is focused on different whole-body movement patterns (i.e. building physical literacy!), while also increasing your heart rate; therefore, including some metabolic (i.e. cardiovascular) conditioning.

Aim to perform each exercise with high-intensity, and then using the rest period to drop your heart rate before going into the next exercise.

ULT
3-Count High Knees
time 20 s
intensity High
Tempo fast
Rest 60 s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Intensity Tempo Rest
1 20 s h:m:s High RPE Fast 60 s (h:m:s)
2 20 s h:m:s High RPE Fast 60 s (h:m:s)
UMT
Quick Shuffle
time 20 s
intensity High
Tempo fast
Rest 60 s
Enhances quick neuromuscular coordination in the lateral direction.
Set Time Intensity Tempo Rest
1 20 s h:m:s High RPE Fast 60 s (h:m:s)
2 20 s h:m:s High RPE Fast 60 s (h:m:s)

If you do not have cones, use anything on the ground to mark the distance you need to travel.
E.g. rings, pucks, or tape on the floor.

ULT
Split Cycle in place
reps 20 s
intensity High
Tempo fast
Rest 60 s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Reps Intensity Tempo Rest
1 20 s High RPE Fast 60 s (h:m:s)
2 20 s High RPE Fast 60 s (h:m:s)