4Q Lower Extremity Activation -4Step

Giant Set x 1

This is designed to help wake up your lower body in preparation for a total body workout or can be used after a long day of sitting to awaken muscles and feel less stiff–in the gym or outside of the gym

Performed in a circuit fashion to warm up the lower body

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
reps 10 seconds ea spot
Tempo fast
Set Reps Tempo
1 10 seconds ea spot Fast
ULT
SL Balance Sit to Stand
reps 10 ea side
Tempo controlled
Set Reps Tempo
1 10 ea side Controlled
LLT
Ankle Band Walks
reps 15 forward/back
Tempo controlled
Set Reps Tempo
1 15 forward/back Controlled
UMT
Lateral Bound with Rotational Wall Catch
reps 5 ea side
intensity 6/10
Hold 3 s hold, release
Develops total body rotational control in the lateral direction.
Set Reps Intensity Hold
1 5 ea side 6/10 RPE 3 s hold, release h:m:s