IOM AAHPS Lvl 1 Week 2: Activation Block

x 1

ViPR PRO Week 2 Assignment: Lower Body Activation Focus for Offseason Football Player
Fluid Dynamics, SMUR, Excitation, Stimulation

ULT
Foam Roll Quads [DF]

time 20 (0:0:20) each leg

Tempo controlled

Set	Time	Tempo
1	20 (0:0:20) each leg h:m:s	Controlled

LAR
Foam Roll – Glutes

time 20 (0:0:20) each leg

Tempo controlled

Set	Time	Tempo
1	20 (0:0:20) each leg h:m:s	Controlled

UMT
Long Forward Lunge with Thoracic Rotation – Walking

reps 3 each leg

Tempo controlled

Set	Reps	Tempo
1	3 each leg	Controlled

UMT
Long Reverse Lunge with Thoracic Rotation – Alternating

reps 3 each leg

Tempo controlled

Set	Reps	Tempo
1	3 each leg	Controlled

UMT
Lateral Lunge to Thoracic Rotation

reps 3 each leg

Tempo controlled

Set	Reps	Tempo
1	3 each leg	Controlled

LMT
Mini Band Walk – Lateral, Knees Bent

reps 10 steps per direction

Set	Reps
1	10 steps per direction

ULT
Broad Jump

reps 5

Tempo explosive

Set	Reps	Tempo
1	5	Explosive