Minimal rest is prescribed between exercises 1 and 2, and 2 and 3, as this will help keep an elevated heart rate for the duration of the set. A 60 s rest interval is prescribed after the third exercise for a small rest before repeating the set for a second and/or third time.
[NL] Posterior Chain Tri-Set
SISS
Tri-Set
x 2
LLT
BB SL RDL
reps
6-8 reps per leg
intensity
High
Tempo
3 s down: 1 s up
Rest
Minimal Rest
reps
6-8 reps per leg
intensity
High
Tempo
3 s down: 1 s up
Rest
Minimal Rest
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 reps per leg | High RPE | 3 s down: 1 s up | Minimal Rest (h:m:s) |
| 2 | 6-8 reps per leg | High RPE | 3 s down: 1 s up | Minimal Rest (h:m:s) |
If you do not have access to, or are not comfortable with using a barbell - hold a dumbbell or kettlebell in each hand instead.
LLT
[NL] Split-Squat Toner with Reverse Fly
reps
6-8 reps per arm
load
heavy
Tempo
Power up: Control down
Rest
Minimal Rest
reps
6-8 reps per arm
load
heavy
Tempo
Power up: Control down
Rest
Minimal Rest
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 reps per arm | Heavy | Power up: Control down | Minimal Rest (h:m:s) |
| 2 | 6-8 reps per arm | Heavy | Power up: Control down | Minimal Rest (h:m:s) |
Use a toner band/cable machine with enough resistance/tension that you can only do 6-8 reps per arm before failure.