4Q Strength Circuit 1

SISS
Giant Set x 3

Cycle through these exercises with minimal rest between exercises. Mechanically all 4 quadrants are used to promote a variable approach to an aerobic conditioning cardio session.

LMT
Runner’s Rotational Hinge Ball Knee Drive
time 5 each
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 5 each h:m:s Light Controlled 15s (h:m:s)
2 5 each h:m:s Light Controlled 15s (h:m:s)
3 5 each h:m:s Light Controlled 15s (h:m:s)
LLT
BB RDL
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)
3 10 Moderate Controlled 15s (h:m:s)
UMT
Supine Transverse Lunge Ground to Stand
time 6 each
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 6 each h:m:s Controlled 15s (h:m:s)
2 6 each h:m:s Controlled 15s (h:m:s)
3 6 each h:m:s Controlled 15s (h:m:s)
LMT
KB Lunge to Side Press
time 5 each
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 5 each h:m:s Light Controlled 15s (h:m:s)
2 5 each h:m:s Light Controlled 15s (h:m:s)
3 5 each h:m:s Light Controlled 15s (h:m:s)