1. 4-step – 4Q Activation

Giant Set x 1

This block is to be used as a warm upI
1. Fluid Dynamics
2. SMUR
3. Excitation
4. Stimulation

LAR
Self-Massage: Low Back
reps 30-60s
"How-to" self-massage for the low back/lumbar region.
Set Reps
1 30-60s

Every time choose a different protocol from
the exercises described in the video

ULT
Prisoner Runner’s Hinge
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
Type 2 Spinal Motion Percussive Exhalation
reps 3 per side
Hold 3-5s
Set Reps Hold
1 3 per side 3-5s h:m:s

Pushing the air quickly 3 times, on the 4th time, deplete air completely. This is to activate abdominal muscles and teach them to turn on and off

GAR LMT
MB – Head Preposition, Lunge, Turn
reps 6 per side
load light
Tempo controlled
Set Reps Load Tempo
1 6 per side Light Controlled

Use a single DB or KB. Make sure to rotate trough torso and locking hip and knee from dropping on the side lunge and twist