Maria Specialization: Day B

Horizontal Loading
LLT
Halk Kneel Facepull ER
reps 20
intensity 60%
Tempo controlled
Rest 30-60 Seconds
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 30-60 Seconds (h:m:s)
2 20 80% RPE Controlled 30-60 Seconds (h:m:s)
3 20 80% RPE Controlled 30-60 Seconds (h:m:s)
LLT
Split Stance Landmine Press
reps 15
intensity 70%
Tempo controlled
Rest 60-90 Seconds
Set Reps Intensity Tempo Rest
1 15 70% RPE Controlled 60-90 Seconds (h:m:s)
2 15 70% RPE Controlled 60-90 Seconds (h:m:s)
3 15 70% RPE Controlled 60-90 Seconds (h:m:s)
LLT
Kettlebell Swing
time 1:00 Minute
intensity 65%
Tempo controlled
Rest 60 Seconds
Set Time Intensity Tempo Rest
1 1:00 Minute h:m:s 65% RPE Controlled 60 Seconds (h:m:s)
2 1:00 Minute h:m:s 65% RPE Controlled 60 Seconds (h:m:s)
ULT
Stability Ball – Reverse Hyperextension
reps 15
intensity *Bodyweight
Tempo controlled
Rest 30-60 Seconds
Set Reps Intensity Tempo Rest
1 15 *Bodyweight RPE Controlled 30-60 Seconds (h:m:s)
2 15 *Bodyweight RPE Controlled 30-60 Seconds (h:m:s)
3 15 *Bodyweight RPE Controlled 30-60 Seconds (h:m:s)
UMT
Lateral Step Up
reps 15
intensity *Bodyweight
Tempo controlled
Rest 30-60 Seconds
Set Reps Intensity Tempo Rest
1 15 *Bodyweight RPE Controlled 30-60 Seconds (h:m:s)
2 15 *Bodyweight RPE Controlled 30-60 Seconds (h:m:s)
3 15 *Bodyweight RPE Controlled 30-60 Seconds (h:m:s)

Use a low box(~12") Pause at the bottom before standing, without allowing passive leg to come to a complete rest when touching the floor!

LLT
Cable Glute Kickbacks
reps 15
intensity 70%
Tempo controlled
Rest 30-60 Seconds
- Place Velco Leg Straps on both legs. - Move the pulley to the lowest position. - Position both feet straight towards the pulley. - Connect one Leg Strap to the pulley carabiner. - Place one hand on the handrest and the other on the pulley settings pole (please place the hand out of the cable's path for safety) - Lower upper body, keeping it parallel to the ground while pushing glutes upward - Kick Leg back, extending it fully. - Bring the Leg back to the starting point in a controlled manner with the bent knee moving in line with the standing leg. There is no need to bring your knee in front of your standing leg for this movement.
Set Reps Intensity Tempo Rest
1 15 70% RPE Controlled 30-60 Seconds (h:m:s)
2 15 70% RPE Controlled 30-60 Seconds (h:m:s)
3 15 70% RPE Controlled 30-60 Seconds (h:m:s)
LMT
Cable Woodchopper
reps 20
intensity 65%
Tempo controlled
Rest 65%
Cable Woodchopper
Set Reps Intensity Tempo Rest
1 20 65% RPE Controlled 65% (h:m:s)
2 20 65% RPE Controlled 65% (h:m:s)
3 20 65% RPE Controlled 65% (h:m:s)