MUSCLE ACTIVATION EXERCISES

General guideline for sets, reps, and tempo:

1. Sets & Reps

• Sets: 2-3
• Reps: 10-15 per exercise
• Time Under Tension (Isometric Holds): 10-30 seconds

2. Tempo (Execution Speed)

• Controlled & Intentional: Focus on slow, deliberate movements to fully engage the muscle.
• Typical Tempo: 2-3 second concentric (lifting), 2-3 second eccentric (lowering), with a 1-2 second pause at peak contraction.
• For Isometric Holds: Maintain tension for 10-30 seconds before releasing.

3. Rest Periods

• Minimal rest (15-30 seconds) to maintain activation without fatiguing the muscles.