Circuit 1: Activation

Circuit x 3
ULT
Stability Ball Dead Bugs
reps 10 reps total
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 10 reps total Controlled 20-30s (h:m:s)
2 10 reps total Controlled 20-30s (h:m:s)
3 10 reps total Controlled 20-30s (h:m:s)

If your low back starts to rise, drive the opposite knee tighter into the ball and then shorten the extension of the leg so the leg only extends as far as the back will allow

ULT
Hip Bridge
reps 15
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 15 Controlled 20-30s (h:m:s)
2 15 Controlled 20-30s (h:m:s)
3 15 Controlled 20-30s (h:m:s)
ULT
Beast Position Hold
time 5 breaths, 4 seconds in through the nose, 4 seconds out through the mouth
Hold
Rest 20-30s
Set Time Hold Rest
1 5 breaths, 4 seconds in through the nose, 4 seconds out through the mouth h:m:s h:m:s 20-30s (h:m:s)
2 5 breaths, 4 seconds in through the nose, 4 seconds out through the mouth h:m:s h:m:s 20-30s (h:m:s)
3 5 breaths, 4 seconds in through the nose, 4 seconds out through the mouth h:m:s h:m:s 20-30s (h:m:s)
ULT
Mini Band Tap Outs
reps 15 per leg
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 15 per leg Controlled 20-30s (h:m:s)
2 15 per leg Controlled 20-30s (h:m:s)
3 15 per leg Controlled 20-30s (h:m:s)

Feel free to do the first set without a band to practice the pattern. If you do use a band, start lighter and work your way up to ensure good form