Specialist 4Q Squat + Row

Giant Set x 4

LLT
KB Single Leg Squat Touchdown

reps 10 ea

Set	Reps
1	10 ea
2	10 ea
3	10 ea
4	10 ea

LMT
Band Transverse and Lateral Lunge with 1-Arm Row

reps 30

A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.

Set	Reps
1	30
2	30
3	30
4	30

ULT
SL Deceleration Landing

time 0:00:40

Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.

Set	Time
1	0:00:40 h:m:s
2	0:00:40 h:m:s
3	0:00:40 h:m:s
4	0:00:40 h:m:s

UMT
Surfer Get Up

reps 5 ea

Set	Reps
1	5 ea
2	5 ea
3	5 ea
4	5 ea