Our Infrastructure Integrity programming is designed around the functional task of lifting heavy while standing. I wanted to develop the Infrastructure Integrity model.
Lumbo Pelvic Complex focuses on the lower back and hip region and the scope of it is basically a circuit of four extension exercises.
This Plan utilizes 5 types of Infrastructure Integrity Circuits – most with 3-4 exercises. Each circuit utilize a combination of these movements:
The first 10 circuits in the plan are 10-15 minute long sweats, and use relatively light loading. Starting thereafter with Circuit 11, the duration jumps to 15-20 minutes, and loading increases.
These Infrastructure Integrity circuits can be used as a supplemental addition to your training or as finishers.
This is the prescribed loading for women/men – so in the first example, women use 45# and men use 65#. In the second example, women use a 12kg KB and men use a 16kg KB