MOVE Ellie – 7-Movement SIIT Circuit

SIIT
Circuit x 2

This block will consist of 7 fundamental movements, performed in a circuit format. The work will be 40 seconds. The rest is 20 seconds. Some exercises will have 20 seconds of work on the R&L side. Rest an additional minute at the completion of one circuit. There will be an emphasis of both strength and metabolic pathways.

Your effort level should be between 5.5-7.5.

1.Agility 2.Squat 3.Push 4.Pull 5.Lunge 6.Trunk 7.Hinge

UMT
MOVE 1,2,3, Lateral Bound
time 40 sec
Tempo fast
Rest 20 sec
Stick the landing. Softer landing to absorb the ground and help control motion. The goal is to stop. If needed, use the trail leg as an extra brake.
Set Time Tempo Rest
1 40 sec h:m:s Fast 20 sec (h:m:s)
2 40 sec h:m:s Fast 20 sec (h:m:s)
ULT
MOVE, Split Squat (+Support)
time 20 sec ea
load moderate
Tempo controlled
Rest 20 sec
Set Time Load Tempo Rest
1 20 sec ea h:m:s Moderate Controlled 20 sec (h:m:s)
2 20 sec ea h:m:s Moderate Controlled 20 sec (h:m:s)

Use Resistance of a MB, DB or KB

UMT
MOVE Rxx/Lxx Push-Up to Rotation
time 20 sec ea
0
Tempo controlled
Rest 20 sec
Set Time Tempo Rest
1 20 sec ea h:m:s Controlled 20 sec (h:m:s)
2 20 sec ea h:m:s Controlled 20 sec (h:m:s)

One hand should be slightly in front of the other for the first 20 seconds. Then switch.

If needed, go to your knees but try to get full depth on your push-up.

LLT
MOVE 1/2 Kn Band SA Hi-Low Row
time 20 sec ea
load heavy
Tempo controlled
Rest 20 sec
Set Time Load Tempo Rest
1 20 sec ea h:m:s Heavy Controlled 20 sec (h:m:s)
2 20 sec ea h:m:s Heavy Controlled 20 sec (h:m:s)
LMT
MOVE CB @Sh, Rotate Lunge
time 40 sec.
load moderate
Rest 20 sec
Set Time Load Rest
1 40 sec. h:m:s Moderate 20 sec (h:m:s)
2 40 sec. h:m:s Moderate 20 sec (h:m:s)
LLT
MOVE Prone, H&F, DB Alt. Row
time 40 sec
load light
Tempo controlled
Rest 20 sec
Set Time Load Tempo Rest
1 40 sec h:m:s Light Controlled 20 sec (h:m:s)
2 40 sec h:m:s Light Controlled 20 sec (h:m:s)
LLT
MOVE DB SL, SA Rdl
time 20 sec ea
load moderate
Tempo controlled
Rest 20 sec
Keep the DB in the opposite hand as the stance leg. DB in Left hand. Stand on your Right foot. This is considered contralateral aka opposite. If stability is an issue, hold onto something with the free hand for support. Perform the exercise better, this is not to ultimately challenge balance but Strength on 1-Leg. Using support is not lesser, it makes it better. https://youtube.com/shorts/ukDQD9rVWIw?feature=share
Set Time Load Tempo Rest
1 20 sec ea h:m:s Moderate Controlled 20 sec (h:m:s)
2 20 sec ea h:m:s Moderate Controlled 20 sec (h:m:s)