Muscle Strength stability Endurance – Emma

Tri-Set x 2

This block is to build stability within ligaments, tendons, joints and facia. The goal here is to improve endurance, using low amount of weight and allowing the body to get used to new movements. With this fundamental block, we are preparing the body to future higher loading on the body and learning the necessary movement to build better mind-body connection.

Do this block in a circuit style with minimum rest in between exercises.

LMT
Back squats to step back lunge
reps 8 ps
intensity 7-8
Tempo 4:2:1
Rest 15s
Set Reps Intensity Tempo Rest
1 8 ps 7-8 RPE 4:2:1 15s (h:m:s)
2 8 ps 7-8 RPE 4:2:1 15s (h:m:s)

Pay attention to tempo. 4s to lower down, hold for 2s and 1s to pushup through the centre of your feet

ULT
Bear to Pike
reps 15
intensity 7-8
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 15 7-8 RPE Controlled 15s (h:m:s)
2 15 7-8 RPE Controlled 15s (h:m:s)
UMT
Reverse Lunge Medial Stick Drive
reps 10 ps
intensity 7
Tempo controlled
Rest 30s
Activation for the Hips and Core
Set Reps Intensity Tempo Rest
1 10 ps 7 RPE Controlled 30s (h:m:s)
2 10 ps 7 RPE Controlled 30s (h:m:s)