7-step whole body Activation – Shelly Matheson

Horizontal Loading

This 7-step whole body warm-up can be done before a whole body workout block or on recovery day. If done so, make sure to repeat each exercise for two sets.

LLT
Band Calf Activation
reps 6 per side
Tempo controlled
Set Reps Tempo
1 6 per side Controlled
ULT
Half Kneeling Dorsi Flexion
reps 6 per side
Tempo controlled
Set Reps Tempo
1 6 per side Controlled
ULT
Wide step reach and stand
reps 6 per side
Set Reps
1 6 per side
ULT
Step back for back extensions
reps 6 per side
Set Reps
1 6 per side
UMT
Wall penguin hip leans
reps 6 per side
Set Reps
1 6 per side
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 3 per side
Set Reps
1 3 per side
ULT
Tight Rope Walking Lunges
reps 6 per side
Set Reps
1 6 per side
2 6 per side