Lower Body Activation Sequence

Horizontal Loading

Aligning with the 4 step protocol when programming an activation sequence, the following block will include exercises for each: Fluid Dynamics, Small Motor Unit Recruitment, Excitation, and Stimulation, to prepare the body for a lower body focused workout.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time (0:0:15)
Set Time
1 (0:0:15) h:m:s
Rub and Scrub Pelvis
time (0:0:15)
Set Time
1 (0:0:15) h:m:s
ULT
Self Massage: Foam Roll Inner Thigh
time 0:0:30
Set Time
1 0:0:30 h:m:s
LAR
Self-Massage: Glutes
time 0:0:30
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 0:0:30 h:m:s
LLT
Ankle Band Walks
reps 5
Set Reps
1 5
ULT
Bird Dog
reps 5
Set Reps
1 5
UMT
Lateral Quick Feet
reps 5
Enhances quick neuromuscular coordination in a gait pattern while moving laterally.
Set Reps
1 5
GAR ULT
Head Preposition, Lunge
reps 5
Set Reps
1 5