Activation Gina

Circuit x 2

This circuit is designed to prep the tissue and get the blood flowing to prep you for the strength circuit

The rest periods are short here to indicate that you move quickly to the next exercise. If you need more time, take it!

ULT
Dead Bug
reps 10 per side alternating
Tempo controlled
Rest 10-20s
Set Reps Tempo Rest
1 10 per side alternating Controlled 10-20s (h:m:s)
2 10 per side alternating Controlled 10-20s (h:m:s)

Keep your low back flat to the ground and ribcage crunching down slightly so your whole ab wall is engaged. Inhale as you reach, exhale as you extend

ULT
Single Leg Glute Bridge
reps 12 reps per leg
Tempo controlled
Rest 10-20s
Set Reps Tempo Rest
1 12 reps per leg Controlled 10-20s (h:m:s)
2 12 reps per leg Controlled 10-20s (h:m:s)
ULT
Front plank
time 60s
Hold
Rest 10-20s
Set Time Hold Rest
1 60s h:m:s h:m:s 10-20s (h:m:s)
2 45s h:m:s h:m:s 10-20s (h:m:s)
LMT
Half Kneeling DB Lift
reps 8 per side
weight_lbs 10 lbs
Tempo controlled
Rest 10-20s
Set Reps Weight Tempo Rest
1 8 per side 10 Lbs lbs Controlled 10-20s (h:m:s)
2 8 per side 10 Lbs lbs Controlled 10-20s (h:m:s)

In your half kneeling position make sure you align yourself so your front foot and back knee are hip distance apart aka not too narrow or you'll fall over. Keep your eyes on the dumbell especially as you lift up above your head as that will challenge your balance system and add some difficulty to this exercise