This strength stability endurance block is to improve relative strength and teach the body how to engage trough more “basic” movements with more of torso rotation.
This is to prepare for future workout blocks. and improve mobility.
LVL1. 4Q Fundamentals – Strength stability Endurance – Relative strength
Giant Set
x 2
UMT
Push Up to Rotation
reps
10 per side
Tempo
controlled
Rest
15s
reps
10 per side
Tempo
controlled
Rest
15s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per side | Controlled | 15s (h:m:s) |
| 2 | 10 per side | Controlled | 15s (h:m:s) |
UMT
Suspended 1Arm Row w/ Rotation
reps
10 per side
Tempo
controlled
Rest
15s
reps
10 per side
Tempo
controlled
Rest
15s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per side | Controlled | 15s (h:m:s) |
| 2 | 10 per side | Controlled | 15s (h:m:s) |
UMT
Side Lunge to SL Balance
reps
10 per side
Tempo
controlled
Rest
15s
reps
10 per side
Tempo
controlled
Rest
15s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per side | Controlled | 15s (h:m:s) |
| 2 | 10 per side | Controlled | 15s (h:m:s) |
Reach as low as possible when lunging and then push quickly into SL balance.
ULT
Prone to Half Kneel
reps
6 per side
Tempo
controlled
Rest
15s
reps
6 per side
Tempo
controlled
Rest
15s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 per side | Controlled | 15s (h:m:s) |
| 2 | 6 per side | Controlled | 15s (h:m:s) |
This strength and mobility exercise is to help with moving from being on ground to standing position. Make sure to work in a controlled way trying to reach with the leg as far as possible. If mobility is lacking, you can use your hand to bring the leg forward into position.