Strength 1

Horizontal Loading
LLT
Barbell Box Squat
reps 6-8
load heavy
Tempo controlled
Rest 2 min
- Depth: Squat to a light touch on the box. No rebounding and no sitting. Teaches individual to squat femur parallel to floor. - Externally rotate knees to align with 2nd & big toe, “Tripod” Feet, Engage core/Brace - Avoid butt wink.
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2 min (h:m:s)
2 6-8 Heavy Controlled 2 min (h:m:s)
3 6-8 Heavy Controlled 2 min (h:m:s)
LLT
Bent Over Row – Barbell
reps 6-8
load heavy
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2 min (h:m:s)
2 6-8 Heavy Controlled 2 min (h:m:s)
3 6-8 Heavy Controlled 2 min (h:m:s)
LLT
Dumbbell Chest Press
reps 8-12
load heavy
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 8-12 Heavy Controlled 2 min (h:m:s)
2 8-12 Heavy Controlled 2 min (h:m:s)
3 8-12 Heavy Controlled 2 min (h:m:s)