[NL] Lower and Upper Body Push Set

SIIT
Giant Set x 2

This set incorporates pushing movements for the legs (i.e. quadriceps and glutes), and for the upper body (i.e. chest/pectorals). It also uses larger muscle groups with multiple joints to keep the heart rate slightly elevated for additional cardiovascular training.

ULT
SL Squat to Box
reps 6-8
intensity High
Tempo controlled
Rest 30 s
Set Reps Intensity Tempo Rest
1 6-8 High RPE Controlled 30 s (h:m:s)
2 6-8 High RPE Controlled 30 s (h:m:s)

Choose a box/bench/chair that challenges your depth. Ideally, you want to get your upper thigh close, if not below, 90 degrees while maintaining good form (tall spine, knee over second and third toes, hips driving back).

Hold a dumbbell in a goblet position if bodyweight alone is not challenging enough (i.e. should find 6-8 reps difficult to complete but attainable).

UMT
[NL] Push-up to Side-Plank
reps to fatigue
intensity High
Tempo controlled
Rest 30 s
Relative strength exercise. Strong core and shoulder stability required.
Set Reps Intensity Tempo Rest
1 to fatigue High RPE Controlled 30 s (h:m:s)
2 to fatigue High RPE Controlled 30 s (h:m:s)

If you fatigue before reaching 10-push ups, take a rest, and then go again until you reach 10.

UMT
G2S Forward to Lateral Lunge with Balance
reps 5 per side
intensity Moderate
Tempo controlled
Rest 30 s
Set Reps Intensity Tempo Rest
1 5 per side Moderate RPE Controlled 30 s (h:m:s)
2 5 per side Moderate RPE Controlled 30 s (h:m:s)

Focus on good form. This exercise will help keep the heart rate slightly elevated so we incorporate some aerobic conditioning into the circuit.

LLT
Squat then Band Chest Press
reps 15 reps
load moderate
Tempo Slower Down: Faster Up
Rest 60 s
A coordinative full body combination exercise that enhances stabilization, endurance and/or power in the sagittal plane.
Set Reps Load Tempo Rest
1 15 reps Moderate Slower Down: Faster Up 60 s (h:m:s)
2 15 reps Moderate Slower Down: Faster Up 60 s (h:m:s)

Incorporating the lower body to keep the heart rate elevated, and continue to load the quadriceps and glutes.

Think of the hips as the engine - they generate the power that gets transmitted into the core and chest, to press the band out with speed.