4Q Mobility Drill

Circuit x 1
LAR ULT
Step Forward Flex then Step Back Extend
reps 10 each side
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 each side Controlled 0 (h:m:s)
UMT
Pelvic Slide with Type 1 Motion
reps 10 each side
Rest 0
Set Reps Rest
1 10 each side 0 (h:m:s)

Ideal accentuating spiral line efficiency. Promotes throracic rotation without overtaxing the lumbar spine

ULT
Drop Squats
reps 10
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 Controlled 0 (h:m:s)

Enhance the posterior and medial chains, preparing the glutes and adductors stretch quickly

UMT
World’s Greatest Stretch
reps 5 alternating
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 5 alternating Controlled 0 (h:m:s)

Prepares the Anterior, Posterior and Rotational Chains, enhancing T-Spine Rotation and Hip Decoupling.

UMT
Rock the Pigeon
reps 10 each side
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 each side Controlled 0 (h:m:s)
ULT
Crab Single Leg Squat
reps 5 each side
Rest 0
Set Reps Rest
1 5 each side 0 (h:m:s)

Prepares anterior shoulder

LAR ULT
Upward Downward Dog
reps 10
Set Reps
1 10

Prepares the Anterior/Posterior Chains of the body, enhancing passive shoulder, T-Spine extension and loading of the abdominal wall.

UMT
Side Lunge
reps 10 each side
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 each side Controlled 0 (h:m:s)

Prepares medial and posterior chain

UMT
Rotating Leg Swings
reps 10 each alternating
0
Rest 0
Set Reps Rest
1 10 each alternating 0 (h:m:s)

Enhance the Rotational and Posterior Chains, elevating the heart rate and enhancing tissue elasticity. Raises the heart rate