[NL] Full-Body Explosive Power Set

HISS
Giant Set x 3

Minimal rest is prescribed between exercises 1 and 2, and 2 and 3, as this will help keep an elevated heart rate for the duration of the set. A 60 s rest interval is prescribed after the third exercise for a small rest before repeating the set for a second and/or third time.

LLT
BB Bulgarian Front Squat
reps 4-6 reps
load heavy
Tempo Control down: Power up
Rest No rest
Set Reps Load Tempo Rest
1 4-6 reps Heavy Control down: Power up No rest (h:m:s)
2 4-6 reps Heavy Control down: Power up No rest (h:m:s)
3 4-6 reps Heavy Control down: Power up No rest (h:m:s)

Use one dumbbell in a goblet hold position if you do not have access to a barbell, or if you feel it is too much weight.

ULT
Repeated Squat Jump
reps 8-10 reps
intensity High
Tempo explosive
Rest Minimal rest
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Reps Intensity Tempo Rest
1 8-10 reps High RPE Explosive Minimal rest (h:m:s)
2 8-10 reps High RPE Explosive Minimal rest (h:m:s)
3 8-10 reps High RPE Explosive Minimal rest (h:m:s)

Perform this exercise immediately after the loaded front squat.

LLT
BB Fast Bentover Row
reps 6-8 reps
load moderate
Tempo fast
Rest Minimal rest
Set Reps Load Tempo Rest
1 6-8 reps Moderate Fast Minimal rest (h:m:s)
2 6-8 reps Moderate Fast Minimal rest (h:m:s)
3 6-8 reps Moderate Fast Minimal rest (h:m:s)

The goal is to perform the movement with speed but still with adequate load.

LLT
Explosive Split Stance Cable Press
reps 6-8 reps/arm
intensity High
Tempo explosive
Rest 60 s
Set Reps Intensity Tempo Rest
1 6-8 reps/arm High RPE Explosive 60 s (h:m:s)
2 6-8 reps/arm High RPE Explosive 60 s (h:m:s)
3 6-8 reps/arm High RPE Explosive 60 s (h:m:s)

If you do not have access to the cable machine, you can also use a toner band connected to a stable anchor.