[NL] Power-Based Circuit (Unloaded and Loaded)

Giant Set x 2

Do not rush through the power-based circuit. Take your time during the transitions to ensure high-quality movement on each exercise, along with high speed of execution for each interval.

This block includes external load for two of the exercises. This will increase the intensity of the exercise and help spike the heart rate. Focus on lowering your heart rate during the rest interval.

ULT
Repeated Squat Jump
reps 10
intensity High
Tempo fast
Rest 45 s
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Reps Intensity Tempo Rest
1 10 High RPE Fast 45 s (h:m:s)
2 10 High RPE Fast 45 s (h:m:s)
UMT
Zig Zag to Quick Feet w/ SL Landing
reps 5 reps per side
intensity High
Tempo fast
Rest 45 s
Set Reps Intensity Tempo Rest
1 5 reps per side High RPE Fast 45 s (h:m:s)
2 5 reps per side High RPE Fast 45 s (h:m:s)
LLT
Loaded Forward Split Thrust
reps 5 per side
weight_lbs Light (e.g. 5 lbs)
Tempo explosive
Rest 45 s
Set Reps Weight Tempo Rest
1 5 per side Light (e.g. 5 Lbs) lbs Explosive 45 s (h:m:s)
2 5 per side Light (e.g. 5 Lbs) lbs Explosive 45 s (h:m:s)

Perform 5 reps per side (i.e. 10 total reps), and then take 45 s rest.

The load should not be heavy! Anything from 2 to 6 lbs. Feel free to use a dumbbell, medicine ball, or even a full water bottle if you are short on equipment.

UMT
Triangle Agility with Tracking
reps 3 each direction
intensity High
Tempo fast
Rest 45 s
Set Reps Intensity Tempo Rest
1 3 each direction High RPE Fast 45 s (h:m:s)
2 3 each direction High RPE Fast 45 s (h:m:s)