This is an upper body dominant giant set. It’s to be performed doing each exercise back to back to back to back and then resting. Minimize rest in between exercises and then get a longer break in between rounds. Focus on the quality of each movement as you fatigue.
MOVE Upper Strength – Giant Set
Giant Set
x 2
LLT
MOVE DB Alt. Curl to Press
reps
5 ea
load
heavy
Rest
0-15
reps
5 ea
load
heavy
Rest
0-15
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 5 ea | Heavy | 0-15 (h:m:s) |
| 2 | 5 ea | Heavy | 0-15 (h:m:s) |
UMT
MOVE, Prone, H&F, SA Trunk Rotate
reps
5 ea
Tempo
controlled
Rest
0-15
reps
5 ea
Tempo
controlled
Rest
0-15
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 ea | Controlled | 0-15 (h:m:s) |
| 2 | 5 ea | Controlled | 0-15 (h:m:s) |
LMT
MOVE DB S.S. SA Lawnmower Row
reps
5 ea
load
heavy
Tempo
controlled
Rest
0-15
reps
5 ea
load
heavy
Tempo
controlled
Rest
0-15
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 ea | Heavy | Controlled | 0-15 (h:m:s) |
| 2 | 5 ea | Heavy | Controlled | 0-15 (h:m:s) |
ULT
MOVE Push Up w/Feet @ Wall (Sh. Protraction)
reps
10
Tempo
controlled
Rest
90-120 s
reps
10
Tempo
controlled
Rest
90-120 s
Try to push your heels against the wall, this creates a stack of the hips and rib cage. You don't need to extend your knees fully. Push the shoulder blades backwards before starting. The video shows to versions, choose what you can do best.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 90-120 s (h:m:s) |
| 2 | 10 | Controlled | 90-120 s (h:m:s) |
If you need to kneel, that is fine. Don't worry about getting your hips extended. 2 points of focus. 1. push your feet into the wall. 2. Push your shoulder blades back causing protraction at the top of the push-up.