PHA SISS Sample Session Community

SISS
Circuit x 2

This session is a Sub-Threshold Intensity Steady State, which means that our heart rate does not suppose to go higher than 6-7 (moderate) on a scale of 10. This block alternates upper and lower body dominant exercises. It’s one method that allows us to train “cardio” and “strength” together as one.

You do each exercise for 50s and “rest” for 10s. When you finished with the last exercise (curl and press) you take 2 minutes break before you start the next round. Depends on your readiness, 1-4 rounds are perfect. Make sure your heart rate does not go too high.

Enjoy

LLT
DB Goblet Squat
time 50s
load moderate
Tempo controlled
Rest 10s
Set Time Load Tempo Rest
1 50s h:m:s Moderate Controlled 10s (h:m:s)
2 50s h:m:s Moderate Controlled 10s (h:m:s)
ULT
Kneeling Pushup
time 50s
0
Tempo controlled
Rest 10s
Set Time Tempo Rest
1 50s h:m:s Controlled 10s (h:m:s)
2 50s h:m:s Controlled 10s (h:m:s)
LLT
MB SL Hinge
time 50s
load light
Tempo controlled
Rest 10s
Balance on one foot while reaching back with the other one and reaching down with the ball. Like you would put it down to the ground and pick it up.
Set Time Load Tempo Rest
1 50s h:m:s Light Controlled 10s (h:m:s)
2 50s h:m:s Light Controlled 10s (h:m:s)

Right leg

LLT
MB SL Hinge
time 50s
load light
Tempo controlled
Rest 10s
Balance on one foot while reaching back with the other one and reaching down with the ball. Like you would put it down to the ground and pick it up.
Set Time Load Tempo Rest
1 50s h:m:s Light Controlled 10s (h:m:s)
2 50s h:m:s Light Controlled 10s (h:m:s)

Left leg

LLT
Band Seated Row
time 50s
load moderate
Tempo slow
Rest 10s
Set Time Load Tempo Rest
1 50s h:m:s Moderate Slow 10s (h:m:s)
2 50s h:m:s Moderate Slow 10s (h:m:s)
UMT
Lateral Lunge
time 50s
0
Tempo controlled
Rest 10s
Set Time Tempo Rest
1 50s h:m:s Controlled 10s (h:m:s)
2 50s h:m:s Controlled 10s (h:m:s)
LLT
DB 1/2 Kneeling Curl to Press
time 50s
load moderate
Tempo controlled
Rest 2 min
Set Time Load Tempo Rest
1 50s h:m:s Moderate Controlled 2 min (h:m:s)
2 50s h:m:s Moderate Controlled 2 min (h:m:s)

Change arms and stance at 25s