ZS- Pull and Climb
Horizontal Loading
LLT
Lat Pulldown Machine Workout –
reps
5
load
heavy
Tempo
controlled
reps
5
load
heavy
Tempo
controlled
Lats
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 | Heavy | Controlled |
| 2 | 5 | Heavy | Controlled |
| 3 | 5 | Heavy | Controlled |
ULT
Mountain Climbers
time
20 seconds
intensity
8/10
Tempo
fast
Rest
60 seconds
time
20 seconds
intensity
8/10
Tempo
fast
Rest
60 seconds
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 seconds h:m:s | 8/10 RPE | Fast | 60 seconds (h:m:s) |
| 2 | 20 seconds h:m:s | 8/10 RPE | Fast | 60 seconds (h:m:s) |
| 3 | 20 seconds h:m:s | 8/10 RPE | Fast | 60 seconds (h:m:s) |