SIIT: PHA Lower + Active Recovery

SIIT
Giant Set x 3

Exercise 1: Lower Body Lunge to near Fatigue
Exercise 2: Upper Body Active Recovery
Exercise 3: Lower Body Hinge to near Fatigue
Exercise 4: Upper Body Active Recovery

Benefits:
Increase size of slow twitch fibers by causing local hypoxia thru tempo
Improve oxygen utilization of the working muscles
Enhance recovery

DB Reverse Lunge From A Deficit
time 60s
intensity 7
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 15s (h:m:s)
2 60s h:m:s 7 RPE Controlled 15s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)

alternate legs

UMT
Dowel Rod Halo
time 60s
intensity 2-3
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
Braced Single Leg Deadlift
reps 60s
intensity 7
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 60s 7 RPE Controlled 15s (h:m:s)
2 60s 7 RPE Controlled 15s (h:m:s)
3 60s 7 RPE Controlled 15s (h:m:s)

switch legs at 30sec

Sidelying T-Spine Rotations
time 60s
intensity 2
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2 RPE Controlled 15s (h:m:s)

Switch sides at 30s