Activation 1

Circuit x 2
UMT
90/90 Back Leg Rotation
reps 5 per leg
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 5 per leg Controlled 20s (h:m:s)
2 5 per leg - this is a change Controlled (h:m:s)

Dont use your arms with left leg forward, with right leg forward, just put right arm down

ULT
Rocking Hollow Hold
reps 45s
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 45s Controlled 20s (h:m:s)
2 45s Controlled 20s (h:m:s)

Just HOLD the hollow hold here no rocking

ULT
SL Bridge Ceiling Press
reps 15 per leg
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 15 per leg Controlled 20s (h:m:s)
2 15 per leg Controlled 20s (h:m:s)
ULT
Single Leg Front Plank Rockers
reps 15 per side
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 15 per side Controlled 20s (h:m:s)
2 15 per side Controlled 20s (h:m:s)
ULT
Copenhagen Side Plank – Level 1
reps 40s
Hold
Rest 20s
Set Reps Hold Rest
1 40s h:m:s 20s (h:m:s)
2 40s h:m:s 20s (h:m:s)

Make sure your body is in a completely straight line before you lift the bottom leg off the ground

LMT
Loaded Arm Bar
reps 5 per side
weight_lbs 35 lbs DB
Tempo controlled
Rest 20s
Set Reps Weight Tempo Rest
1 5 per side 35 Lbs DB lbs Controlled 20s (h:m:s)
2 5 per side 35 Lbs DB lbs Controlled 20s (h:m:s)

Use a dumbbell

ULT
Beast Hover Chest Tap
reps 20 total
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 20 total Controlled 20s (h:m:s)
2 20 total Controlled 20s (h:m:s)

put a yoga block on your low back on its edge so it will wobble off if you dont keep your hips level and quiet