[NL] Full-Body Linked Strength

SIIT
Giant Set x 2

Every exercise incorporates the entire body! Try to make the transitions from one exercise to the next relatively quick (i.e. 20 s rest) to keep the heart rate elevated, and work in some lower-intensity cardiovascular conditioning simultaneously.

With each exercise being full-body, you will notice there is a lot of core integration without actually doing a “core specific” exercise. Remember to maintain a strong plank position during the TRX Rows and Lateral Crawl Push-Ups!

ULT
[NL] Stability Ball Single Leg Squats
reps 8-12 per leg
Tempo controlled
Rest 20 s
Set Reps Tempo Rest
1 8-12 per leg Controlled 20 s (h:m:s)
2 8-12 per leg Controlled 20 s (h:m:s)

Really focus on pushing into the ball while squatting up and down.

Single-sided exercises are a great way to ensure both legs are developing equally, and not being reliant on the opposite leg to do the work.

ULT
[NL] TRX Back Rows
reps 8-12 reps
load heavy
Tempo 2:1:3
Rest 20 s
Keep the body in a plank position (i.e. straight line from ear, shoulder, hip and ankle) throughout the movement. Initiate the movement by retracting the shoulder blades (i.e. squeezing the shoulder blades towards the spine) and then pulling from the lats and lastly, the biceps. Think about keeping the glutes squeezed and core engaged during the entire movement. Slowly lower back to the starting position to resist gravity and increase the time-under-tension.
Set Reps Load Tempo Rest
1 8-12 reps Heavy 2:1:3 20 s (h:m:s)
2 8-12 reps Heavy 2:1:3 20 s (h:m:s)

2 s up; 1 s hold; 3 s down

LMT
Lateral Squat with Same Side Lateral Band Ward
reps 8-10 per leg
load moderate
Tempo 2:5:2
Rest 20 s
Set Reps Load Tempo Rest
1 8-10 per leg Moderate 2:5:2 20 s (h:m:s)
2 8-10 per leg Moderate 2:5:2 20 s (h:m:s)

Ratio of 2:5:2 = 2 seconds down, 5 second hold, 2 seconds up

Anchor the band around something (post, beam, etc.) if you're not working out with a partner.

UMT
Lateral Crawl to Push Up
reps 8-12 reps (4-6 each direction)
Tempo controlled
Rest 20 s
Set Reps Tempo Rest
1 8-12 reps (4-6 each direction) Controlled 20 s (h:m:s)
2 8-12 reps (4-6 each direction) Controlled 20 s (h:m:s)

Even needed, perform the push-up from the knees and then pop-up onto the toes for the lateral crawl.