4Q exercises focusing on increasing mobility in the hip, lumbar spine, scapular and shoulder region.
Hip back and shoulder mobility
Giant Set
x 2
LAR
ULT
Supine Slide Hip Decouple
reps
10
intensity
6/10
Tempo
controlled
reps
10
intensity
6/10
Tempo
controlled
Set | Reps | Intensity | Tempo |
---|---|---|---|
1 | 10 | 6/10 RPE | Controlled |
2 | 10 | RPE | Controlled |
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps
5 each way
load
light
Tempo
controlled
Rest
20 s
reps
5 each way
load
light
Tempo
controlled
Rest
20 s
Set | Reps | Load | Tempo | Rest |
---|---|---|---|---|
1 | 5 each way | Light | Controlled | 20 s (h:m:s) |
2 | 5 each way | Light | Controlled | 20 s (h:m:s) |