MOVE Lower Strength – Giant Set

Giant Set x 2

This is a Lower body dominant giant set. It’s to be performed doing each exercise back to back to back to back and then resting. Minimize rest in between exercises and then get a longer break in between rounds. Focus on the quality of each movement as you fatigue.

LLT
MOVE SL 2-DB RDL
reps 5 ea
load heavy
Tempo controlled
Rest 0-15 sec
Hinge back at the hips. Keep a long spine. Keep your head neutral looking forward. Try not to let the free leg open. If need be, keep that foot behind and create a peg stance to help with stability.
Set Reps Load Tempo Rest
1 5 ea Heavy Controlled 0-15 sec (h:m:s)
2 5 ea Heavy Controlled 0-15 sec (h:m:s)
LLT
MOVE SA KB Contralateral Front Lunge
reps 5 ea
load heavy
Tempo controlled
Rest 0-15 sec
Set Reps Load Tempo Rest
1 5 ea Heavy Controlled 0-15 sec (h:m:s)
2 5 ea Heavy Controlled 0-15 sec (h:m:s)
LMT
MOVE 1-1/2 Lateral Squat
reps 8 ea
Tempo controlled
Rest 0-15
Start in a wider than normal base. Shift your weight back and then to the side. Try to line up your hip, knee and toe. Come out of the end position half way and then squat back to the end range again completing the repetition.
Set Reps Tempo Rest
1 8 ea Controlled 0-15 (h:m:s)
2 8 ea Controlled 0-15 (h:m:s)
ULT
MOVE SL Bench Hip Thrust
reps 10 ea
Tempo controlled
Rest 90-120 sec
Set Reps Tempo Rest
1 10 ea Controlled 90-120 sec (h:m:s)
2 10 ea Controlled 90-120 sec (h:m:s)