MOVE Strength Circuit (PHA)

Circuit x 3

This is an 8 exercise, fundamental strength circuit, that will help build endurance as well as other strength qualities. The workout switches from a lower to upper body drill throughout, which is known as Peripheral Heart Action (PHA).

When selecting weights, choose a moderately intense weight that will allow you to be challenged but not need a longer break than 15 seconds.

LLT
MOVE KB Front Squat
reps 12
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 12 Moderate Controlled 0-15 (h:m:s)
2 12 Moderate Controlled 0-15 (h:m:s)
3 12 Moderate Controlled 0-15 (h:m:s)
LLT
MOVE Bar, Sh-Oh Press
reps 12
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 12 Moderate Controlled 0-15 (h:m:s)
2 12 Moderate Controlled 0-15 (h:m:s)
3 12 Moderate Controlled 0-15 (h:m:s)

If you don't have a bar, use DB's

LLT
MOVE Rdl
reps 12
load moderate
Tempo controlled
Rest 0-15
Move the hips back. Keep a long spine. The knees should be soft, not locked out. The head should be in neutral position, looking forward at the ground. Use a wall if need be to help think about moving the hip backwards
Set Reps Load Tempo Rest
1 12 Moderate Controlled 0-15 (h:m:s)
2 12 Moderate Controlled 0-15 (h:m:s)
3 12 Moderate Controlled 0-15 (h:m:s)
ULT
MOVE Dead Push-Up
reps 12
Tempo controlled
Rest 0-15
Control your body to the ground. Then rest on the ground, lift your hands and then push back.
Set Reps Tempo Rest
1 12 Controlled 0-15 (h:m:s)
2 12 Controlled 0-15 (h:m:s)
3 12 Controlled 0-15 (h:m:s)
LMT
MOVE DB Lateral Lunge
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)
LMT
MOVE DB SA Sword Pull
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Reach across your body like your pulling a sword out of your pocket. Do not use too heavy of a weight.
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)
LLT
MOVE SA KB Contralateral Front Lunge
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)
LLT
MOVE DB Alt Tricep Extension
reps 6 ea
load moderate
Tempo controlled
Rest 60-90 sec
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 60-90 sec (h:m:s)
2 6 ea Moderate Controlled 60-90 sec (h:m:s)
3 6 ea Moderate Controlled 60-90 sec (h:m:s)