[NL] Marnie Weeks 7-8 Mobility, Activation, & Strength

SISS
Circuit x 2

Continuing to focus on mobilizing and activating the hips and thoracic spine.

We’re going to add in some multi-planar movements, as well.

This set incorporates the legs into multiple exercises, and does involve you needing to link your lower-body with your upper-body through your core for compound movements; therefore, you may also find your HR stays elevated for the better part of the circuit.

UMT
Alternating Pigeon
reps 10 reps per side
intensity Light
Tempo controlled
Set Reps Intensity Tempo
1 10 reps per side Light RPE Controlled
2 10 reps per side Light RPE Controlled

Try the different progressions and see what works best. Feel free to do only one version or all.

LAR ULT
Quadruped Medial Hip Stretch
reps 8-10 reps per side
intensity Light
Tempo controlled
Set Reps Intensity Tempo
1 8-10 reps per side Light RPE Controlled
2 8-10 reps per side Light RPE Controlled
UMT
Preposition Step Rotational Reachback
reps 10 per side
intensity Light
Tempo controlled
Set Reps Intensity Tempo
1 10 per side Light RPE Controlled
2 10 per side Light RPE Controlled
ULT
[NL] Quadruped Single Arm Reaches
reps 8-10 per arm
intensity moderate
Tempo controlled
Small Motor Unit Recruitment (SMUR) – up-regulating type 1, tonic (stability) based motor units.
Set Reps Intensity Tempo
1 8-10 per arm Moderate RPE Controlled
2 8-10 per arm Moderate RPE Controlled
LLT
[NL] Toner Squat with Back Rows
reps 8-10 reps
load moderate
Tempo controlled
Set Reps Load Tempo
1 8-10 reps Moderate Controlled
2 8-10 reps Moderate Controlled

Use the variation of squatting and pulling together, versus doing only the isolated row.

Pick a toner band that makes the 8-10 reps challenging but do-able.

UMT
[NL] Half-Kneel to Lateral Lunge
reps 8-10 per side
intensity moderate
Tempo controlled
Set Reps Intensity Tempo
1 8-10 per side Moderate RPE Controlled
2 8-10 per side Moderate RPE Controlled

This exercise is a progression from your last program that was a half-kneel to back lunge.

Now, we're adding in some frontal plane movement.

ULT
Kneeling Push Up
reps 8-10 reps
Tempo controlled
Set Reps Tempo
1 8-10 reps Controlled
2 8-10 reps Controlled
LLT
[NL] Split-Squat Toner with Reverse Fly
reps 8-10 per arm
load moderate
Tempo controlled
Set Reps Load Tempo
1 8-10 per arm Moderate Controlled
2 8-10 per arm Moderate Controlled

Pick a toner band that makes the 8-10 reps challenging but do-able.

ULT
Hip Hinge Single Leg (SL)
time 8-10 per leg
intensity moderate
Tempo controlled
Set Time Intensity Tempo
1 8-10 per leg h:m:s Moderate RPE Controlled
2 8-10 per leg h:m:s Moderate RPE Controlled
LLT
MB Half Kneeling OH Deadlift
reps 8-10
load moderate
Set Reps Load
1 8-10 Moderate
2 8-10 Moderate

Start with a light weight, and then progress if you feel strong and stable.