[NL] Marnie Weeks 1-2 Mobility & Activation

SISS
Circuit x 2

Focus on mobilizing and activating the hips and thoracic spine.

The first three drills are focusing on mobility. Feel free to add more repetitions if you like.

The latter drills are focused on activation, particularly around the hips and t-spine.

The breathing exercises (e.g. Supine Forced Exhalation and Half Kneeling – Sharp Exhale) – are to help activate the core, and to practice be up-regulating or down-regulating the core muscles.

LAR ULT
Supine Slide Hip Decouple
reps 10 per leg
intensity Light
Tempo controlled
Set Reps Intensity Tempo
1 10 per leg Light RPE Controlled
2 10 per leg Light RPE Controlled
UMT
[NL] Open Books
reps 10 per side
intensity Light
Tempo controlled
The thoracic spine (T-spine) is often a site for postural dysfunction. Chronic sitting can produce excessive kyphosis and lead to decreased capability to move well in the frontal and transverse planes. This mobility drill encourages thoracic rotation.
Set Reps Intensity Tempo
1 10 per side Light RPE Controlled
2 10 per side Light RPE Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10 per side
intensity Light
Tempo controlled
T1= Threshold 1
Set Reps Intensity Tempo
1 10 per side Light RPE Controlled
2 10 per side Light RPE Controlled
ULT
Supine Forced Exhalation
reps 6-8 breaths
Set Reps
1 6-8 breaths
2 6-8 breaths

Aim to completely exhale for each repetition. You should feel your core tighten more as you exhale.

ULT
SL Bridge Ceiling Press
reps 10 per leg
Tempo controlled
Set Reps Tempo
1 10 per leg Controlled
2 10 per leg Controlled
ULT
Bird Dog
reps 10 per side
intensity Light
Tempo slow
Set Reps Intensity Tempo
1 10 per side Light RPE Slow
2 10 per side Light RPE Slow
ULT
SL Quarter Squat and Reach
reps 6-8 per side
Tempo controlled
Set Reps Tempo
1 6-8 per side Controlled
2 6-8 per side Controlled
ULT
Half Kneeling – Sharp Exhale
reps 6-8 breaths
This drills up-regulates sympathetic nervous system, so it should be used as a preparatory strategy
Set Reps
1 6-8 breaths
2 6-8 breaths

Have your

ULT
Prisoner Runner’s Hinge
reps 6-8 per side
Tempo controlled
Set Reps Tempo
1 6-8 per side Controlled
2 6-8 per side Controlled