This is a giant set of 4 exercises designed to build strength. Please perform each exercise one after another then rest for 1-2 minutes and repeat for 4 sets.
Full Body Strength Set
Giant Set
x 4
UMT
Alternating Side Ward
reps
12
0
Tempo
controlled
Rest
10s
reps
12
0
Tempo
controlled
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 10s (h:m:s) |
| 2 | 12 | Controlled | 10s (h:m:s) |
| 3 | 12 | Controlled | 10s (h:m:s) |
| 4 | 12 | Controlled | 10s (h:m:s) |
LLT
Split Stance Deadlift
reps
8 each side
load
moderate
Tempo
controlled
Rest
10s
reps
8 each side
load
moderate
Tempo
controlled
Rest
10s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
| 2 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
| 3 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
| 4 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
LMT
KB Bentover Rotational Row
reps
8 each side
load
moderate
Tempo
controlled
Rest
10s
reps
8 each side
load
moderate
Tempo
controlled
Rest
10s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
| 2 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
| 3 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
| 4 | 8 each side | Moderate | Controlled | 10s (h:m:s) |
LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps
12 alt
load
moderate
Tempo
controlled
Rest
10s
reps
12 alt
load
moderate
Tempo
controlled
Rest
10s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 alt | Moderate | Controlled | 10s (h:m:s) |
| 2 | 12 alt | Moderate | Controlled | 10s (h:m:s) |
| 3 | 12 alt | Moderate | Controlled | 10s (h:m:s) |
| 4 | 12 alt | Moderate | Controlled | 10s (h:m:s) |