MOVE Block 2 – Day 1– Strength (Colburn)

Horizontal Loading

Perform all the reps and sets of 1 exercise before moving on to the next.

LLT
MOVE KB Front Squat
reps 15
Set Reps
1 15
ULT
MOVE Elevated side squat
reps 6 ea
Tempo controlled
Rest 30-60 sec
Set Reps Tempo Rest
1 6 ea Controlled 30-60 sec (h:m:s)
2 6 ea Controlled 30-60 sec (h:m:s)
ULT
MOVE Push Up w/Feet @ Wall (Sh. Protraction)
reps 15
Tempo controlled
Rest 30-60 sec
Try to push your heels against the wall, this creates a stack of the hips and rib cage. You don't need to extend your knees fully. Push the shoulder blades backwards before starting. The video shows to versions, choose what you can do best.
Set Reps Tempo Rest
1 15 Controlled 30-60 sec (h:m:s)
2 15 Controlled 30-60 sec (h:m:s)
LLT
MOVE – Bench Pullover
reps 12
load moderate
Tempo controlled
Rest 30-60 sec
Breath in & hold to set the rib cage. Reach the plate overhead and then breath out as you pull the plate back over.
Set Reps Load Tempo Rest
1 12 Moderate Controlled 30-60 sec (h:m:s)
2 12 Moderate Controlled 30-60 sec (h:m:s)