[NL] SAQ Circuit (Unloaded and Loaded)

HIIT
Giant Set x 3

Do not rush through the Speed, Agility, and Quickness circuit. Take your time during the transitions to ensure high-quality movement on each exercise, along with high speed execution of 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.

UMT
Imaginary Slalom
time 15 s
intensity High
Tempo fast
Rest 45 s
An agility drill that emphasizes sagittal movement in the lateral direction.
Set Time Intensity Tempo Rest
1 15 s h:m:s High RPE Fast 45 s (h:m:s)
2 15 s h:m:s High RPE Fast 45 s (h:m:s)
3 15 s h:m:s High RPE Fast 45 s (h:m:s)

Go as quickly as you can for 15 s, then take 45 s rest. Repeat for stated number of sets.

LMT
Lateral Shuffle Sandbell Toss
time 15 s
intensity High
Tempo fast
Rest 45 s
A dynamic total body exercise that enhances rotation while in the frontal plane.
Set Time Intensity Tempo Rest
1 15 s h:m:s High RPE Fast 45 s (h:m:s)
2 15 s h:m:s High RPE Fast 45 s (h:m:s)
3 15 s h:m:s High RPE Fast 45 s (h:m:s)

Stay low with hips dropped, knees bent, and chest tall.

If you do not have access to a Sandbell that you can throw, hold a light Medicine Ball at chest height instead. At the end of each shuffle across, press the ball away from the chest and pull back, before shuffling back to the opposite direction.

LMT
Loaded OH Lateral Quick Jumps
reps 10 s
intensity High
Tempo explosive
Rest 40 s
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Reps Intensity Tempo Rest
1 10 s High RPE Explosive 40 s (h:m:s)
2 10 s High RPE Explosive 40 s (h:m:s)
3 10 s High RPE Explosive 40 s (h:m:s)

Hold a LIGHT (e.g. 2-3 kgs) medicine ball over your head.

ULT
Mountain Climbers
time 15 s
intensity High
Tempo fast
Rest 45 s
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
Set Time Intensity Tempo Rest
1 15 s h:m:s High RPE Fast 45 s (h:m:s)
2 15 s h:m:s High RPE Fast 45 s (h:m:s)
3 15 s h:m:s High RPE Fast 45 s (h:m:s)

Keep your body in a plank position the entire time. Make sure your hips are not piking up or rotating during the leg drives.