MOVE Lower Tri-Set (unilateral)

Tri-Set x 2
ULT
MOVE Rearfoot Elevated Split Squat
reps 5 ea
weight_lbs 10-30lbs
Tempo controlled
Rest 15-30 sec
Use a 12 to 24" box. Smaller boxes tend to work better.
Set Reps Weight Tempo Rest
1 5 ea 10-30lbs lbs Controlled 15-30 sec (h:m:s)
2 5 ea 10-30lbs lbs Controlled 15-30 sec (h:m:s)
LMT
MOVE DB Alt Rotate Lunge
reps 5 ea
weight_lbs 10-30lbs
Tempo controlled
Rest 15-30 sec
Lunge to a 45 degree angle behind you. Don't over rotate your upper body. Let your weight shift toward the the lunging leg.
Set Reps Weight Tempo Rest
1 5 ea 10-30lbs lbs Controlled 15-30 sec (h:m:s)
2 5 ea 10-30lbs lbs Controlled 15-30 sec (h:m:s)
ULT
MOVE 1/2 Kn Airplane
reps 4 ea
Tempo controlled
Rest 30-60 sec
Set Reps Tempo Rest
1 4 ea Controlled 30-60 sec (h:m:s)
2 4 ea Controlled 30-60 sec (h:m:s)