Activation

Circuit x 2
ULT
Stability Ball Dead Bugs
reps 20
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 20 Controlled 20-30s (h:m:s)
2 20 Controlled 20-30s (h:m:s)
ULT
Plank w/Leg Lift
time 45s alternating sides
Tempo controlled
Rest 20-30s
Set Time Tempo Rest
1 45s alternating sides h:m:s Controlled 20-30s (h:m:s)
2 45s alternating sides h:m:s Controlled 20-30s (h:m:s)

Keep hips level

LMT
Half Kneeling DB Lift
reps 10 per side
load moderate
Tempo controlled
Rest 20-30s
Set Reps Load Tempo Rest
1 10 per side Moderate Controlled 20-30s (h:m:s)
2 10 per side Moderate Controlled 20-30s (h:m:s)
LLT
Quarter Squat Pulses
reps 25
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 25 Controlled 20-30s (h:m:s)
2 25 Controlled 20-30s (h:m:s)

Notice I stay between 1/4 and 3/4 depths; the idea is the legs are always contracting for this exercise

ULT
Mini Band Tap Outs
reps 20 per leg
weight_lbs Green band
Tempo controlled
Rest 20-30s
Set Reps Weight Tempo Rest
1 20 per leg Green Band lbs Controlled 20-30s (h:m:s)
2 20 per leg Green Band lbs Controlled 20-30s (h:m:s)