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Daily Muscle Activation Routine Guide

The document outlines a Daily Muscle Activation Routine consisting of various exercises such as broad jumps, explosive push-ups, and banded squat jumps, designed to enhance muscle activation. It also includes weekly add-ons like trap bar deadlifts and heavy sled pushes to further improve strength. A Muscle Activation Tracker is provided for users to log their completion and notes on the routine.

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hindert1999
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19 views2 pages

Daily Muscle Activation Routine Guide

The document outlines a Daily Muscle Activation Routine consisting of various exercises such as broad jumps, explosive push-ups, and banded squat jumps, designed to enhance muscle activation. It also includes weekly add-ons like trap bar deadlifts and heavy sled pushes to further improve strength. A Muscle Activation Tracker is provided for users to log their completion and notes on the routine.

Uploaded by

hindert1999
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Daily Muscle Activation Routine

Routine:

Broad Jumps (3 x 3)
- Max effort. Stick the landing. Full reset between jumps.
Explosive Push-Ups (3 x 5)
- Push off the ground fast. Clap optional.
Banded Squat Jumps (3 x 5)
- Use resistance bands if possible. Soft landings.
Wall Sit + Calf Raise Hold (2 x 30s)
- Sit low, lift heels, and hold. Feel the burn.
High Knees Sprint (in place) (3 x 10s)
- Max speed. Rest 20s between sets.
Muscle Tense Drill (2 min)
- Tense and release each muscle group for 5-10s.

Weekly Add-ons (2x/week):

- Trap Bar Deadlifts (3x3 @ 85% 1RM)


- Heavy Sled Pushes
- Sprint Starts (10m x 5)

Page 1
Daily Muscle Activation Routine

Muscle Activation Tracker

Date Completed? Notes

Page 2

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