Activation

Circuit x 2

ULT
V-Up

reps 12

Tempo controlled

Rest 20-30s

Set	Reps	Tempo	Rest
1	12	Controlled	20-30s (h:m:s)
2	12	Controlled	20-30s (h:m:s)

Choose the variation you can perform with good form for specified reps

ULT
Copenhagen Side Plank – Level 1

reps 15-20s per side

Hold

Rest 20-30s

Set	Reps	Hold	Rest
1	15-20s per side	h:m:s	20-30s (h:m:s)
2	15-20s per side	h:m:s	20-30s (h:m:s)

LMT
Half Kneeling DB Lift

reps 15 per side

load moderate

Tempo controlled

Rest 20-30s

Set	Reps	Load	Tempo	Rest
1	15 per side	Moderate	Controlled	20-30s (h:m:s)
2	15 per side	Moderate	Controlled	20-30s (h:m:s)

LMT
Lateral and rotational mini band step outs

reps 10 lateral, 10 rotational per leg

weight_lbs Green band

Tempo controlled

Rest 20-30s

Set	Reps	Weight	Tempo	Rest
1	10 lateral, 10 rotational per leg	Green Band lbs	Controlled	20-30s (h:m:s)
2	10 lateral, 10 rotational per leg	Green Band lbs	Controlled	20-30s (h:m:s)

ULT
1-Arm Plank Get Up to Balance

reps 5 per side, balance on leg for 5 secs before next rep

Tempo controlled

Rest 20-30s

Set	Reps	Tempo	Rest
1	5 per side, balance on leg for 5 secs before next rep	Controlled	20-30s (h:m:s)
2	5 per side, balance on leg for 5 secs before next rep	Controlled	20-30s (h:m:s)

LLT
Quarter Squat Pulses

reps 35

Tempo controlled

Rest 20-30s

Set	Reps	Tempo	Rest
1	35	Controlled	20-30s (h:m:s)
2	35	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