4Q ACTIVATION

Circuit x 1

Begin with a rub & scrub.
This block consists of ULT and UMT SMUR, and LLT and LMT Excitation + 1 LMT Stimulation

LAR ULT
J – Neutral Forced Exhalation

reps 3

Hold

Set	Reps	Hold
1	3	h:m:s

Exhale as much as you can and more

UMT
J – Corner Lunge, 1 Arm Wall Ward

reps 4 each arm

Hold 3s ward

Set	Reps	Hold
1	4 each arm	3s ward h:m:s

LLT
J – Over Head Band Stretch, Percussive Exhalation

reps 4

Hold 2short 1 long exhale

Set	Reps	Hold
1	4	2short 1 long exhale h:m:s

LMT
Rotational Foot Reach, Quick Release

reps 6 each side

load moderate

Tempo explosive

Set	Reps	Load	Tempo
1	6 each side	Moderate	Explosive

LMT
J – Dynamic Feet, Grip Switching

time 30s

weight_kgs 8+

Tempo fast

Set	Time	Weight	Tempo
1	30s h:m:s	8+ kgs	Fast