4Q DECELERATION

Giant Set x 1

This set consists of 4 exercises performed in a circuit style. Perform EACH repetition with intention and take 1-3s rest between EACH repetition. Make sure you are not training cardio.

Perform 2-5 rounds

ULT
J – Tall to Split Lunge Drop
reps 4 each side
Tempo explosive
Set Reps Tempo
1 4 each side Explosive
UMT
[J] – Zig-Zig Quick feet to Stop
reps 4
Tempo explosive
Set Reps Tempo
1 4 Explosive

Count left and right = 1 rep. Stop the quick feet suddenly.

LLT
J – Drop Catch in Squat
reps 6
weight_kgs 6
Tempo explosive
Try to catch the ball as close to the ground as possible.
Set Reps Weight Tempo
1 6 6 kgs Explosive

Catch the ball as close to the ground as possible.

LMT
Split, Chop Down
reps 3-5 each side
load light
Tempo explosive
Set Reps Load Tempo
1 3-5 each side Light Explosive

freeze in the chop for 2s