Activation Programming 03:13

Programming for Activation is best used for Movement Preparation or as part of a Recovery Day.

We recommend going through a 4 step process to promote circulation, neuromuscular upregulation and enhanced sensory feedback to regions of the body that will be utilized most in an upcoming workout.  Pick 1-4 exercises for each step depending on the length of Warm-Up, keeping the sets and reps to a minimum to avoid fatigue (1-2 sets, 1-5 reps), and start with Unloaded drills before progressing to Loaded Drills or using all 4Q within a Warm-Up.

Below are some sample templates discussed in the video above:

https://instituteofmotion.com/wp-content/uploads/2019/12/Core-Hips-Activation-Example.pdf

https://instituteofmotion.com/wp-content/uploads/2019/12/4Q-Shoulder-Activation.pdf