This circuit combines body weight dead strength and loaded dead strength movement to challenge multiple elements of dead stength. Perform each movement by 45 seconds with 25 seconds rest 2:1 Work/Rest Ratio. Repeat circuit 4-5 times.m
Dead Strength Combo
SIIT
Giant Set
x 4
LLT
Split Stance unilateral DB DL
time
45 sec
load
moderate
Tempo
controlled
Rest
25 seconds
time
45 sec
load
moderate
Tempo
controlled
Rest
25 seconds
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45 sec h:m:s | Moderate | Controlled | 25 seconds (h:m:s) |
| 2 | 45 sec h:m:s | Moderate | Controlled | 25 seconds (h:m:s) |
| 3 | 45 sec h:m:s | Moderate | Controlled | 25 seconds (h:m:s) |
| 4 | 45 sec h:m:s | Moderate | Controlled | 25 seconds (h:m:s) |
UMT
Surfers get up
time
45 sec
Rest
25 sec
time
45 sec
Rest
25 sec
- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.
| Set | Time | Rest |
|---|---|---|
| 1 | 45 sec h:m:s | 25 sec (h:m:s) |
| 2 | 45 sec h:m:s | 25 sec (h:m:s) |
| 3 | 45 sec h:m:s | 25 sec (h:m:s) |
| 4 | 45 sec h:m:s | 25 sec (h:m:s) |
LMT
DB transverse lunge
time
45 sec
load
moderate
Rest
25 sec
time
45 sec
load
moderate
Rest
25 sec
| Set | Time | Load | Rest |
|---|---|---|---|
| 1 | 45 sec h:m:s | Moderate | 25 sec (h:m:s) |
| 2 | 45 sec h:m:s | Moderate | 25 sec (h:m:s) |
| 3 | 45 sec h:m:s | Moderate | 25 sec (h:m:s) |
| 4 | 45 sec h:m:s | Moderate | 25 sec (h:m:s) |
UMT
Lizard get up
time
45 sec
Rest
25 sec
time
45 sec
Rest
25 sec
- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.
| Set | Time | Rest |
|---|---|---|
| 1 | 45 sec h:m:s | 25 sec (h:m:s) |
| 2 | 45 sec h:m:s | 25 sec (h:m:s) |
| 3 | 45 sec h:m:s | 25 sec (h:m:s) |
| 4 | 45 sec h:m:s | 25 sec (h:m:s) |