[NL] Lower Body Push + Upper Body Pull

SISS
Giant Set x 2

This block will focus on lower body push (i.e. quadriceps) and upper body pulling (i.e. back muscles).

Each exercise is to be done back-to-back with no rest in-between to keep the heart rate elevated (i.e. SISS = sub-threshold intensity steady state). Take a minute rest after the last exercise before repeating the set.

Take note of the tempos! Want to focus on generating power by going ‘faster up’ or ‘faster out’.

ULT
Alternating Power Step Ups
reps 5-6 reps per leg
intensity High
Tempo explosive
Set Reps Intensity Tempo
1 5-6 reps per leg High RPE Explosive
2 5-6 reps per leg High RPE Explosive

If you do not have small bench - perform the exercise off the ground (i.e. split squat power up).

LMT
DB Lawnmower Row
reps 8-10 reps per arm
load moderate
Tempo Slow Down: Pause: Fast Up
Set Reps Load Tempo
1 8-10 reps per arm Moderate Slow Down: Pause: Fast Up
2 8-10 reps per arm Moderate Slow Down: Pause: Fast Up
LMT
DB Transverse Lunge Shoulder Carry
reps 8-10 reps per leg
load moderate
Tempo Slow Down: Fast Up
Set Reps Load Tempo
1 8-10 reps per leg Moderate Slow Down: Fast Up
2 8-10 reps per leg Moderate Slow Down: Fast Up
LLT
Reverse 2-Arm Row
reps 10 reps per leg
load moderate
Tempo fast
Rest 60 s
A dynamic full body exercise that enhances upper body endurance and/or power while coordinating movement in the sagittal plane.
Set Reps Load Tempo Rest
1 10 reps per leg Moderate Fast 60 s (h:m:s)
2 10 reps per leg Moderate Fast 60 s (h:m:s)

The tempo is fast but still to be completed with full range of motion and sound form.