HOME – Movement Strength endurance and stability Giant-Set
Giant Set
x 3
ULT
Deep Posterior Lunge
reps
10 per side
intensity
8
Tempo
controlled
Rest
30-60s
reps
10 per side
intensity
8
Tempo
controlled
Rest
30-60s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per side | 8 RPE | Controlled | 30-60s (h:m:s) |
| 2 | 10 per side | 8 RPE | Controlled | 30-60s (h:m:s) |
| 3 | 10 per side | 8 RPE | Controlled | 30-60s (h:m:s) |
Holding a towel with each hand. Every time you step back - Pull as strong as possible away with the arms in front of you
ULT
Alternating Reverse Lunge with Touch
reps
15
intensity
8
Tempo
controlled
Rest
30-60s
reps
15
intensity
8
Tempo
controlled
Rest
30-60s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 8 RPE | Controlled | 30-60s (h:m:s) |
| 2 | 15 | 8 RPE | Controlled | 30-60s (h:m:s) |
| 3 | 15 | 8 RPE | Controlled | 30-60s (h:m:s) |
One foot on a towel - Sliding the foot into a reverse lunge
UMT
Side Crawl
reps
10 per side
intensity
8
Tempo
controlled
Rest
30-60s
reps
10 per side
intensity
8
Tempo
controlled
Rest
30-60s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per side | 8 RPE | Controlled | 30-60s (h:m:s) |
| 2 | 10 per side | 8 RPE | Controlled | 30-60s (h:m:s) |
| 3 | 10 per side | 8 RPE | Controlled | 30-60s (h:m:s) |
LMT
Band Bow and Arrow Quick Release
reps
10 per side
intensity
9
Tempo
3:1:1
Rest
30-60s
reps
10 per side
intensity
9
Tempo
3:1:1
Rest
30-60s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per side | 9 RPE | 3:1:1 | 30-60s (h:m:s) |
| 2 | 10 per side | 9 RPE | 3:1:1 | 30-60s (h:m:s) |
| 3 | 10 per side | 9 RPE | 3:1:1 | 30-60s (h:m:s) |
If using a towel: Try to pull as hard as possible and hold 3-5s then quickly release.