LLT Relative Strength: Stability and Balance (copy)

Giant Set x 3

This block is designed to increase body weight to strength ratio, joint stability, and internal focus to create neuromuscular efficiency between the brain and working muscle group.

ULT
SL Bridge Ceiling Press
reps 6-8 each side
intensity 5-6
Tempo 1:2:3
Rest 30s
Set Reps Intensity Tempo Rest
1 6-8 each side 5-6 RPE 1:2:3 30s (h:m:s)
2 6-8 each side 5-6 RPE 1:2:3 30s (h:m:s)
3 6-8 each side 5-6 RPE 1:2:3 30s (h:m:s)
ULT
SL Hip Hinge
reps 5 each side
intensity 5-6
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 5 each side 5-6 RPE Controlled 30s (h:m:s)
2 5 each side 5-6 RPE Controlled 30s (h:m:s)
3 5 each side 5-6 RPE Controlled 30s (h:m:s)
ULT
Prone Towel Pull Apart
reps 10
intensity 5-6
Tempo 1:2:1
Rest 30s
Set Reps Intensity Tempo Rest
1 10 5-6 RPE 1:2:1 30s (h:m:s)
2 10 5-6 RPE 1:2:1 30s (h:m:s)
3 10 5-6 RPE 1:2:1 30s (h:m:s)

If towel is not available, then substitute band or dowel rod.

ULT
Bodyweight Cardio Complex A
reps 10-15
intensity 5-6
Tempo controlled
Rest 60s
A full body sequence to incorporates a step up, pushup, shuffle and breakdown in the sagittal plane.
Set Reps Intensity Tempo Rest
1 10-15 5-6 RPE Controlled 60s (h:m:s)
2 10-15 5-6 RPE Controlled 60s (h:m:s)
3 10-15 5-6 RPE Controlled 60s (h:m:s)

Use low step approx 1 foot high, place the entire foot on the step and drive through the foot and hip trying not to push off trail leg too much; for the elevated push up, no shoulder shrugging, tight core, pulling belly button in toward the spine, breathe normally