MOVE (Power Leg Circuit)

HISS
Circuit x 2
ULT
MOVE BW Squat
reps 20
Tempo controlled
Rest 0
Stand tall. Initiate the hips moving backwards. Lower your body down and your upper body should flex slightly forward but primarily be tall. Keep your weight balanced on your feet. Push into the ground and drive your body up.
Set Reps Tempo Rest
1 20 Controlled 0 (h:m:s)
2 20 Controlled 0 (h:m:s)
ULT
MOVE Reverse Lunge Toe Touch
reps 20
0
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 20 Controlled 0 (h:m:s)
2 20 Controlled 0 (h:m:s)

The Toe Touch loads the hip more and can make it tougher. Feel free to not add the toe touch. Make sure you 10 on each leg. 20 total.

ULT
MOVE Box Step Up
reps 20
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 20 Controlled 0 (h:m:s)
2 20 Controlled 0 (h:m:s)

Box Height should be from 12-24" high. Do not get a box too high. Try to control yourself to the ground and push off the box not the ground.

Do 10 on each leg and 20 total.

ULT
MOVE Jump Squat Continuous
reps 10
Tempo controlled
Rest 90 sec
Keep your hands on your hips. Use a 1/4 squat to load the hips and then quickly accelerate upwards off the ground.
Set Reps Tempo Rest
1 10 Controlled 90 sec (h:m:s)
2 10 Controlled 90 sec (h:m:s)