LVL1. 4Q Fundamentals – 4 step – Core Activation block

Giant Set x 2

This fundamental block is built to teach how to prepare the body towards a workout. The goal here is to activate the core and to connect the mind to core use.

This block is focused on activation the following parts of the body:
1. Glutes
2. Abdominals and back muscles
3. Upper back and shoulders with torso rotation to improve core use.

ULT
Supine core stability leg raises Lvl 1-5
reps 15
Tempo controlled
Rest 15s
This exercise is to teach how to maintain a hollow body position and improving core stability. for the first 4-6 reps (when lowering legs down), exhale completely to improve abdominal activation and to connect mind-muscle. It should feel as you are tilting the pelvic forward and flatting the back against the ground. Make sure to maintain this completely at all time and all through the movement. The movement itself is by moving the legs through the hips and keeping the knees in the wanted angle. In order to make this exercise more challenging, straighten the knees until reaching the maximum load for abilities.
Set Reps Tempo Rest
1 15 Controlled 15s (h:m:s)
2 15 Controlled 15s (h:m:s)
ULT
Hip Bridge
reps 15
Tempo controlled
Set Reps Tempo
1 15 Controlled
2 15 Controlled

This exercise is to focus on improving glutes activation.
Make sure that the moment you reach to ground you continue straight back up pushing knees and shins forward to maintain proper technic.

ULT
Bird Dog
reps 15
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 15 Controlled 15s (h:m:s)
2 15 Controlled 15s (h:m:s)

Make sure to focus on keeping the hip aligned with the ground. Imagine there is a string pulling the lifting arm away and the opposite lifted leg to the other direction

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 15
Set Reps
1 15
2 15