Activation New
Circuit
x 3
ULT
Dead bug w/static opposite limb hold
reps
20 per side
Tempo
controlled
Rest
20-30s
reps
20 per side
Tempo
controlled
Rest
20-30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 20 per side | Controlled | 20-30s (h:m:s) |
| 2 | 20 per side | Controlled | 20-30s (h:m:s) |
| 3 | 20 per side | Controlled | 20-30s (h:m:s) |
This is now done one side at a time. Arm and leg drive strongly together to lock in the core while the other side limbs are moving.
LLT
Hip Bridge with Abduction
reps
15 reps
weight_lbs
Green or blue band
Tempo
controlled
Rest
20-30s
reps
15 reps
weight_lbs
Green or blue band
Tempo
controlled
Rest
20-30s
Activation for the Glutes
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 reps | Green Or Blue Band lbs | Controlled | 20-30s (h:m:s) |
| 2 | 15 reps | Green Or Blue Band lbs | Controlled | 20-30s (h:m:s) |
| 3 | 15 reps | Green Or Blue Band lbs | Controlled | 20-30s (h:m:s) |
ULT
Copenhagen Side Plank – Level 1
time
40 seconds per side
Hold
Rest
20-30s
time
40 seconds per side
Hold
Rest
20-30s
| Set | Time | Hold | Rest |
|---|---|---|---|
| 1 | 40 seconds per side h:m:s | h:m:s | 20-30s (h:m:s) |
| 2 | 40 seconds per side h:m:s | h:m:s | 20-30s (h:m:s) |
| 3 | 40 seconds per side h:m:s | h:m:s | 20-30s (h:m:s) |
ULT
Single Leg Front Plank Rockers
time
30 seconds per leg
Hold
Rest
20-30s
time
30 seconds per leg
Hold
Rest
20-30s
| Set | Time | Hold | Rest |
|---|---|---|---|
| 1 | 30 seconds per leg h:m:s | h:m:s | 20-30s (h:m:s) |
| 2 | 30 seconds per leg h:m:s | h:m:s | 20-30s (h:m:s) |
| 3 | 30 seconds per leg h:m:s | h:m:s | 20-30s (h:m:s) |
LLT
1 Arm Farmer’s Hold
reps
45s per arm
load
heavy
Hold
Rest
30-60s
reps
45s per arm
load
heavy
Hold
Rest
30-60s
| Set | Reps | Load | Hold | Rest |
|---|---|---|---|---|
| 1 | 45s per arm | Heavy | h:m:s | 30-60s (h:m:s) |
| 2 | 45s per arm | Heavy | h:m:s | 30-60s (h:m:s) |
| 3 | 45s per arm | Heavy | h:m:s | 30-60s (h:m:s) |
LMT
Lateral and rotational mini band step outs
reps
15 lateral, 15 rotational then switch sides
weight_lbs
Green or blue band
Tempo
controlled
Rest
30-60s
reps
15 lateral, 15 rotational then switch sides
weight_lbs
Green or blue band
Tempo
controlled
Rest
30-60s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 lateral, 15 rotational then switch sides | Green Or Blue Band lbs | Controlled | 30-60s (h:m:s) |
| 2 | 15 lateral, 15 rotational then switch sides | Green Or Blue Band lbs | Controlled | 30-60s (h:m:s) |
| 3 | 15 lateral, 15 rotational then switch sides | Green Or Blue Band lbs | Controlled | 30-60s (h:m:s) |