AD – Activation Program 2

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Allow for small motor unit recruitment and fluid moving through body. Ready for a workout

ULT
LD – ULT – Single Leg Squat to Plank
reps 6 each side
weight_lbs Body weight
Tempo controlled
Rest 15 Sec
Standing on one leg,Squat as low as yo can then bend at the hips and plant your hands on the floor, shoulder-width apart, a couple of inches in front of your foot. Walk your hands forward until your body is in a sing-leg pushup position. Now reverse the entire movement and return to standing. Continue alternating sides.
Set Reps Weight Tempo Rest
1 6 each side Body Weight lbs Controlled 15 Sec (h:m:s)
LLT
ViPR PRO-SL Balance Tilt
reps 6 each Side
weight_lbs Body weight
Tempo controlled
Rest 15 sec
Set Reps Weight Tempo Rest
1 6 each Side Body Weight lbs Controlled 15 sec (h:m:s)
ULT
Bench Squat
reps 10
weight_lbs Body weight
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 10 Body Weight lbs Controlled 15 Sec (h:m:s)
UMT
LD – UMT – G2S Plank to Spider with lateral lunge and balance
reps 6 each side
weight_lbs Body weight
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 6 each side Body Weight lbs Controlled 15 Sec (h:m:s)
UMT
UMT – Slant Board lateral lunge to balance
reps 6 each side
weight_lbs 15lb Dumbbells
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 6 each side 15lb Dumbbells lbs Controlled 15 Sec (h:m:s)

Can use
1. 2 x dumbbells with heels on handles
2. A plate weight with heels on plate.
3. Step with one riser underneath creating a slant.
Anything that will give you a slight slant