[NL] 4Q Tabata HISS

HISS
Giant Set x 2

This 4Q Tabata circuit uses maximal intensity exercise from each quadrant in a Tabata format. Make sure you master each exercise under control, and you set up the exercises before starting the circuit.

ULT
Breakdown
time 20s
intensity Max
Tempo fast
Rest 10s
Develop ground up neuromuscular control and enhance agility in the front to back directions.
Set Time Intensity Tempo Rest
1 20s h:m:s Max RPE Fast 10s (h:m:s)
2 20s h:m:s Max RPE Fast 10s (h:m:s)

Make sure you alternate which side of the cones you are moving on. For example, the first time through, have the cones on your right-hand side. The second time through, have the cones on your left-hand side.

LMT
Ward Lateral Skater
time 20s
intensity Max
Tempo fast
Rest 10s
A full body exercise that enhances dynamic balance in the frontal plane.
Set Time Intensity Tempo Rest
1 20s h:m:s Max RPE Fast 10s (h:m:s)
2 20s h:m:s Max RPE Fast 10s (h:m:s)

The intensity is high; however, the band does not need to be heavy. The high intensity is coming from your quick tempo.

LLT
DB Squat to Curl to Press
time 20s
intensity Max
Tempo fast
Rest 10s
Set Time Intensity Tempo Rest
1 20s h:m:s Max RPE Fast 10s (h:m:s)
2 20s h:m:s Max RPE Fast 10s (h:m:s)

Choose dumbbells that are challenging, but not too heavy that you cannot maintain good form for the work interval. The intensity is more related to your heart rate.

UMT
Rotational 1-Ins
time 20s
intensity Max
Tempo fast
Rest 10s
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
Set Time Intensity Tempo Rest
1 20s h:m:s Max RPE Fast 10s (h:m:s)
2 20s h:m:s Max RPE Fast 10s (h:m:s)

Make sure the feet always remain hip to shoulder width apart.