Lower Body Activation

SISS
Giant Set x 2

Let’s prepare and activate your lower body.
Activation up regulates circulation, neuromuscular and sensory feedback perfect for both a warm up and a cool down.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 1m
intensity Low
Tempo fast
Set Time Intensity Tempo
1 1m h:m:s Low RPE Fast
2 1m h:m:s Low RPE Fast

Use gentle pressure

UMT
Side Squat with Shoulder and Bum Wall Touch
reps 10
intensity Low
Tempo slow
Squat to the side and touch the wall at the same time with the hips and shoulders. Pelvis and shoulders should be facing straight ahead.
Set Reps Intensity Tempo
1 10 Low RPE Slow
2 10 Low RPE Slow
LLT
Ankle Band Walks
reps 10
intensity Low
Tempo slow
Set Reps Intensity Tempo
1 10 Low RPE Slow
2 10 Low RPE Slow

Slower pace than what's showed in video.
Modification is to use no band and to visualize the band if it's more comfortable.

ULT
Ankle Rub + Scrub
time 1m
intensity Low
Tempo fast
Set Time Intensity Tempo
1 1m h:m:s Low RPE Fast
2 1m h:m:s Low RPE Fast

Use gentle pressure