R. Wall: ADW

Circuit x 2

This activation block will prepare your body for movement.

UMT
Fire Hydrant Hip Circles

reps 10 e' leg

Set	Reps
1	10 e' leg
2	10 e' leg

ULT
Hip Bridge

reps 10

Set	Reps
1	10
2	10

UMT
Supine Lower Body Cross Rotation

reps 10 (5 e’ side)

Set	Reps
1	10 (5 e’ side)
2	10 (5 e’ side)

UMT
Prone Lower Body Cross Rotation: Scorpion

reps 10 (5 e’ side)

Set	Reps
1	10 (5 e’ side)
2	10 (5 e’ side)

ULT
Lateral Steps

reps 10 steps e' direction

Set	Reps
1	10 steps e' direction
2	10 steps e' direction

ULT
Jumping Jacks

reps 10

Set	Reps
1	10
2	10

ULT
Seal Jacks

reps 10

Set	Reps
1	10
2	10

UMT
Flings

reps 10

Set	Reps
1	10
2	10

ULT
Walking Lunge

reps 5 e' leg

Tempo controlled

Set	Reps	Tempo
1	5 e' leg	Controlled
2	5 e' leg	Controlled

ULT
Power Skips

reps 10

Set	Reps
1	10