[NL] Full-Body Linked Strength (DB Row version)

SIIT
Giant Set x 2

Every exercise incorporates the entire body! Try to make the transitions from one exercise to the next relatively quick (i.e. 20 s rest) to keep the heart rate elevated, and work in some lower-intensity cardiovascular conditioning simultaneously.

With each exercise being full-body, you will notice there is a lot of core integration without actually doing a “core specific” exercise. Remember to maintain a strong plank position during the Lateral Crawl Push-Ups!

ULT
[NL] Stability Ball Single Leg Squats
reps 8-12 per leg
Tempo controlled
Rest 20 s
Set Reps Tempo Rest
1 8-12 per leg Controlled 20 s (h:m:s)
2 8-12 per leg Controlled 20 s (h:m:s)

Really focus on pushing into the ball while squatting up and down.

Single-sided exercises are a great way to ensure both legs are developing equally, and not being reliant on the opposite leg to do the work.

LLT
[NL] DB Single Arm Row
reps 8-12 reps
load heavy
Tempo 2:1:3
Rest 20 s
Set Reps Load Tempo Rest
1 8-12 reps Heavy 2:1:3 20 s (h:m:s)
2 8-12 reps Heavy 2:1:3 20 s (h:m:s)

2 s up; 1 s hold; 3 s down

LMT
Lateral Squat with Same Side Lateral Band Ward
reps 8-10 per leg
load moderate
Tempo 2:5:2
Rest 20 s
Set Reps Load Tempo Rest
1 8-10 per leg Moderate 2:5:2 20 s (h:m:s)
2 8-10 per leg Moderate 2:5:2 20 s (h:m:s)

Ratio of 2:5:2 = 2 seconds down, 5 second hold, 2 seconds up

Anchor the band around something (post, beam, etc.) if you're not working out with a partner.

UMT
Lateral Crawl to Push Up
reps 8-12 reps (4-6 each direction)
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 8-12 reps (4-6 each direction) Controlled 60 s (h:m:s)
2 8-12 reps (4-6 each direction) Controlled 60 s (h:m:s)

Even needed, perform the push-up from the knees and then pop-up onto the toes for the lateral crawl.