Activate: Day 3

TEST--- DAY 1 --- DAY 2 --- DAY 3 --- DAY 4--- DAY 5--- DAY 6
This is the third workout of Week 1. Make sure to rest at least 1 day between workouts. Week 1 Example: (Mon- Workout 1, Wed- Workout 2, Sat- Workout 3) Today you will be utilizing myofascial release through foam rolling.
Deep mind muscle connection through basic exercises. Improved coordination, challenging balance and core stability exercises.
1-3 sets/session (circuit), 15-30 reps/exercise Mobility is performed 3 times straight through, as a superset. Exercise 1-4 as a superset

Mobility: Bird Dog

115 reps each side
- Focus on Stability, NOT Speed
215 reps each side
- Focus on Stability, NOT Speed
315 reps each side
- Focus on Stability, NOT Speed

Mobility: Lunge with Rotation

115 reps each side
- Focus on Stability, NOT Speed
215 reps each side
- Focus on Stability, NOT Speed
315 reps each side
- Focus on Stability, NOT Speed

Mobility: Walking Push-up

110 Reps
- Add 5-10 reps for more of a challenge
210 Reps
- Add 5-10 reps for more of a challenge
310 Reps
- Add 5-10 reps for more of a challenge

Mobility: Kicks

130 Reps each side
- Focus on Stability
230 Reps each side
- Focus on Stability
330 Reps each side
- Focus on Stability

Mobility: Shoulder Dislocate

130 seconds each
230 seconds each
330 seconds each

Myofascial release: IT Band

130 seconds each
230 seconds each
330 seconds each

Myofascial release: Glute

130 seconds each
230 seconds each
330 seconds each

Myofascial release: Quad

130 seconds each
230 seconds each
330 seconds each

Myofascial release: Hamstring

130 seconds each
230 seconds each
330 seconds each

Myofascial release: Hip Flexor

130 seconds each
230 seconds each
330 seconds each

1: Anti Rotation

110 reps
- Slow Tempo - Superset with woodchops
210 reps
- Faster Tempo - Superset with woodchops
310 reps
- Fastest Tempo - Superset with woodchops

2: Woodchops

115 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
215 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
315 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.

3: Tempo Squats

120 reps
Reps should be performed at a slow controlled tempo
220 reps
Reps should be performed at a slow controlled tempo
320 reps
Reps should be performed at a slow controlled tempo

4: Single leg balance (Lateral)

115 reps each side
Reps should be performed at a slow tempo working on control and stability.
215 reps each side
Reps should be performed at a slow tempo working on control and stability.
315 reps each side
Reps should be performed at a slow tempo working on control and stability.