LLT – Muscle Strength Lower extremity Push/Pull

Superset x 3

Perform the following for 2-3 rounds, focus on slow and controlled tempo.
4:2:1
Lowering 4s
Holding 2s
Lifting 1s

LMT
Back squats to step back lunge

reps 10 per side

load light

Tempo 4:2:1

Rest 30s

Set	Reps	Load	Tempo	Rest
1	10 per side	Light	4:2:1	30s (h:m:s)
2	10 per side	Light	4:2:1	30s (h:m:s)
3	10 per side	Light	4:2:1	30s (h:m:s)

LLT
BB SL 1-Arm OPPS Hip Hinge

reps 10 per side

load light

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	10 per side	Light	Controlled	60s (h:m:s)
2	10 per side	Light	Controlled	60s (h:m:s)
3	10 per side	Light	Controlled	60s (h:m:s)

Can use DB if needed