[NL] Full-Body Strength Circuit

SIIT
Circuit x 2

For each exercise, aim to be within 2 reps above or below the rep number suggested.

For example, if it says to complete 12 reps per leg, anywhere between 10 and 14 reps is good (meaning you have reached fatigue within the range of 10-14).

The rest period between exercises is short – this is intended to keep you moving, maintain an elevated heart rate (work in some conditioning!), and be able to build in more volume into your workout time.

LLT
MB Split Squat
reps 12 per leg
load heavy
Tempo controlled
Rest 20 s
Set Reps Load Tempo Rest
1 12 per leg Heavy Controlled 20 s (h:m:s)
2 12 per leg Heavy Controlled 20 s (h:m:s)

Use a medicine ball, dumbbell, or kettlebell in this exercise.

Keep the weight close to your body the entire time (i.e. resting on your sternum/breastbone).

UMT
[NL] Push-up to Side-Plank
reps 5-8 reps per side
Tempo controlled
Rest 20 s
Relative strength exercise. Strong core and shoulder stability required.
Set Reps Tempo Rest
1 5-8 reps per side Controlled 20 s (h:m:s)
2 5-8 reps per side Controlled 20 s (h:m:s)

Alternate sides.

Rep range is anywhere between 10 and 16 reps.

LLT
DB Bentover Row
reps 12 per arm
load moderate
Tempo controlled
Rest 20 s
Set Reps Load Tempo Rest
1 12 per arm Moderate Controlled 20 s (h:m:s)
2 12 per arm Moderate Controlled 20 s (h:m:s)

Do 1-arm at a time!

Feel free to rest the opposite hand and knee on a bench for more support.

ULT
[NL] SB Supine Roll-Ins to Hip Lift
reps 12
Tempo controlled
Rest 20 s
Set Reps Tempo Rest
1 12 Controlled 20 s (h:m:s)
2 12 Controlled 20 s (h:m:s)
ULT
[NL] SB Deadbug
reps 12 per side
Tempo controlled
Rest 60-120 s
Develop anterior core endurance and strength. Use the anterior core musculature to hold the spine in neutral position and resist excessive extension through the lumbar spine.
Set Reps Tempo Rest
1 12 per side Controlled 60-120 s (h:m:s)
2 12 per side Controlled 60-120 s (h:m:s)