Specialist 4Q Squat + Row 2

Giant Set x 4

Perform the circuit for 4 rounds for the specified amount of reps. Little to no rest between exercises and 1 minute rest between rounds.

LLT
Split Squat Drop and Catch
reps 10 ea
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps
1 10 ea
2 10 ea
3 10 ea
4 10 ea
LMT
Lateral Lunge, Halo
reps 15 ea
Set Reps
1 15 ea
2 15 ea
3 15 ea
4 15 ea

Use a 25-35lb plate or Kettlebell

ULT
SL Deceleration Landing
time 0:00:40
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
Set Time
1 0:00:40 h:m:s
2 0:00:40 h:m:s
3 0:00:40 h:m:s
4 0:00:40 h:m:s
UMT
Through the Leg Get Up
reps 5 ea
Set Reps
1 5 ea
2 5 ea
3 5 ea
4 5 ea