Do all 8 exercises in a row with minimal rest in between drills. After round 1, rest 60-90 sec and then do a second round.
MOVE – PHA Strength Endurance 1 (SISS)
SISS
Circuit
x 3
LLT
[MOVE] 1/2 Kn. SA Landmine Press
reps
8 ea
load
light
Tempo
controlled
Rest
15s
reps
8 ea
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 ea | Light | Controlled | 15s (h:m:s) |
| 2 | 8 ea | Light | Controlled | 15s (h:m:s) |
| 3 | 8 ea | Light | Controlled | 15s (h:m:s) |
LLT
MOVE KB Front Squat
reps
15
load
light
Tempo
controlled
Rest
15s
reps
15
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 15s (h:m:s) |
| 2 | 15 | Light | Controlled | 15s (h:m:s) |
| 3 | 15 | Light | Controlled | 15s (h:m:s) |
Use a DB or CB or BW if needed
ULT
Push Up
reps
15
load
light
Tempo
controlled
Rest
15s
reps
15
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 15s (h:m:s) |
| 2 | 15 | Light | Controlled | 15s (h:m:s) |
| 3 | 15 | Light | Controlled | 15s (h:m:s) |
UMT
Side Lunge
reps
8 ea
load
light
Tempo
controlled
Rest
15s
reps
8 ea
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 ea | Light | Controlled | 15s (h:m:s) |
| 2 | 8 ea | Light | Controlled | 15s (h:m:s) |
| 3 | 8 ea | Light | Controlled | 15s (h:m:s) |
ULT
MOVE JG Row
reps
15
load
light
Tempo
controlled
Rest
15s
reps
15
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 15s (h:m:s) |
| 2 | 15 | Light | Controlled | 15s (h:m:s) |
| 3 | 15 | Light | Controlled | 15s (h:m:s) |
LLT
MB Split Squat
reps
8 ea
load
light
Tempo
controlled
Rest
15 s
reps
8 ea
load
light
Tempo
controlled
Rest
15 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 ea | Light | Controlled | 15 s (h:m:s) |
| 2 | 8 ea | Light | Controlled | 15 s (h:m:s) |
| 3 | 8 ea | Light | Controlled | 15 s (h:m:s) |
If no bench is available you can do this on the ground.
ULT
MOVE Prone, H&F, Alt. Arm & Leg Ext.
reps
8 ea
Tempo
controlled
Rest
15 s
reps
8 ea
Tempo
controlled
Rest
15 s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 ea | Controlled | 15 s (h:m:s) |
| 2 | 8 ea | Controlled | 15 s (h:m:s) |
| 3 | 8 ea | Controlled | 15 s (h:m:s) |
LLT
MOVE Rdl
reps
15
load
light
Tempo
controlled
Rest
60-90 sec
reps
15
load
light
Tempo
controlled
Rest
60-90 sec
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 | 15 | Light | Controlled | 60-90 sec (h:m:s) |
| 2 | 15 | Light | Controlled | 60-90 sec (h:m:s) |
| 3 | 15 | Light | Controlled | 60-90 sec (h:m:s) |