Please remember to perform the required number of repetitions on each leg.
CU 4-Step Hip Activation
Giant Set
x 1
ULT
CU Manual Pelvis Rub and Scrub
time
40 secs
time
40 secs
Tempo
fast
time
40 secs
time
40 secs
Tempo
fast
This Rub and Scrub is hands only, no foam roller
| Set | Time | Time | Tempo |
|---|---|---|---|
| 1 | 40 secs h:m:s | 40 Secs h:m:s | Fast |
UMT
Long Stance Side Reach Balance
reps
4 each side
time
40 Secs
Tempo
controlled
Rest
N/A
reps
4 each side
time
40 Secs
Tempo
controlled
Rest
N/A
| Set | Reps | Time | Tempo | Rest |
|---|---|---|---|---|
| 1 | 4 each side | 40 Secs h:m:s | Controlled | N/A (h:m:s) |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LMT
Mini Band Rotational Ward Quick Release CR
reps
4 each side
time
30 Secs
Tempo
explosive
reps
4 each side
time
30 Secs
Tempo
explosive
Excitation involves a rapid turning on and off of both phasic and tonic muscles with focus on being able to quickly turn off. This improves neuromuscular sensitivity, proper rhythm and timing around a joint or series of joints and increases sympathetic tone, preparing the body for stressful exercise.
| Set | Reps | Time | Tempo |
|---|---|---|---|
| 1 | 4 each side | 30 Secs h:m:s | Explosive |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
LLT
Split Squat Drop and Catch
reps
4 each side
0
40 Secs
Tempo
explosive
Rest
N/A
reps
4 each side
0
40 Secs
Tempo
explosive
Rest
N/A
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 4 each side | Explosive | N/A (h:m:s) |
STIMULATION - Intended to stimulate sensory-motor responses
I am not wedded to that heavy medicine ball. If it's too heavy, we can substitute something lighter.