General 4Q Activation & ADW Horizontal Loading Execute this Activation and ADW (Active Dynamic Warmup) to prepare the body for workout. Show All Acute Variables ULT Spinal pump March w/ Shoulder Girdle dynamic warm up time 1 min. Set Time 1 1 min. h:m:s Show Acute Variables LAR ULT Neutral Forced Exhalation reps 3 Set Reps 1 3 Show Acute Variables Inhale diaphragmatically through the nose and exhale with force through the mouth. This is a small motor unit recruitment drill to activate the Core. UMT Fire Hydrant Hip Circles reps 10 e' side Set Reps 1 10 e' side Show Acute Variables ULT Hip Bridge reps 10 Set Reps 1 10 Show Acute Variables ULT Jumping Jacks reps 10 Set Reps 1 10 Show Acute Variables UMT Flings reps 10 Set Reps 1 10 Show Acute Variables ULT Lateral Steps reps 10 e' direction Set Reps 1 10 e' direction Show Acute Variables ULT Walking Lunge reps 20 steps Set Reps 1 20 steps Show Acute Variables × Click to preview an activity Share × Copy this link to share this program. Anyone with this link will be able to view the program.