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:
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