MOVE Block 2 – D3 (Dogan @Home)

Horizontal Loading

Do 1 exercise at a time. Perform all of the reps & sets before moving on to the next exercise. This is not a ciruit

ULT
MOVE Box Step Up
reps 4 ea
load heavy
Tempo controlled
Rest 60-90 sec
Set Reps Load Tempo Rest
1 4 ea Heavy Controlled 60-90 sec (h:m:s)
2 4 ea Heavy Controlled 60-90 sec (h:m:s)
3 4 ea Heavy Controlled 60-90 sec (h:m:s)
4 4 ea Heavy Controlled 60-90 sec (h:m:s)
LLT
MOVE Jump Shrug
reps 5
load light
Tempo explosive
Rest 90-120 sec
Slightly bend the arms to help them load and assist the lower body in unloading out of the bottom of the jump. Don't use too heavy of a weight
Set Reps Load Tempo Rest
1 5 Light Explosive 90-120 sec (h:m:s)
2 5 Light Explosive 90-120 sec (h:m:s)
3 5 Light Explosive 90-120 sec (h:m:s)
LLT
MOVE Bar, Sh-Oh Press
reps 12
load moderate
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 12 Moderate Controlled 60 sec (h:m:s)
2 12 Moderate Controlled 60 sec (h:m:s)
ULT
MOVE Bench Hip Thrust
reps 10
Tempo controlled
Rest 30-60 sec
Set Reps Tempo Rest
1 10 Controlled 30-60 sec (h:m:s)
2 10 Controlled 30-60 sec (h:m:s)