[NL] Lower and Upper Body Pull Set

SIIT
Giant Set x 1

This set incorporates pulling movements for the legs (i.e. hamstrings), and for the upper body (i.e. back muscles). It also uses larger muscle groups with multiple joints to keep the heart rate slightly elevated for additional cardiovascular training.

KB Deadlift
reps 10
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 10 Controlled 30 s (h:m:s)

**If you are new to deadlifts, please use a lighter load (i.e. 15 lbs or less), and work on strong technique first.

LMT
DB Lawnmower Row
reps 8-10 per arm
load moderate
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 8-10 per arm Moderate Controlled 30 s (h:m:s)

Start with a lighter dumbbell (e.g. 10 lbs), and gradually increase the load once you have good form.

Feel free to use a bench for additional support.

ULT
[NL] – Stability Ball Supine Roll-Ins to Hip Lift
reps 15
Tempo Slow Down: Fast Up
Rest 30 s
Set Reps Tempo Rest
1 15 Slow Down: Fast Up 30 s (h:m:s)
LLT
1-Arm DB Reverse Fly
reps 8-10 per arm
load moderate
Tempo controlled
Rest 60 s
Set Reps Load Tempo Rest
1 8-10 per arm Moderate Controlled 60 s (h:m:s)

The dumbbell does not need to be heavy! Start with 5 lbs and possibly move up to 8, 10, or 12 lbs.