4Q Fundamentals – Strength Endurance

Giant Set x 2

This block is to build stability within ligaments, tendons, joints and facia. The goal here is to improve endurance, using low amount of weight and allowing the body to get used to new movements. With this fundamental block, we are preparing the body to future higher loading on the body and learning the necessary movement to build better mind-body connection.

Do this block in a circuit style with minimum rest in between exercises.

ULT
Wall Squat w/ Bum Touch
reps 15
intensity 7-8
Tempo 4:2:1
Rest 15s
Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.
Set Reps Intensity Tempo Rest
1 15 7-8 RPE 4:2:1 15s (h:m:s)
2 15 7-8 RPE 4:2:1 15s (h:m:s)

When squats are improving, try to progress into squats without the wall. Pay attention to tempo. 4s to lower down, hold for 2s and 1s to pushup through the centre of your feet

LLT
DB Reverse Lunge to 1 Arm SL OH Press
reps 10 Per side
intensity 7-8
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 10 Per side 7-8 RPE Controlled 15s (h:m:s)
2 10 Per side 7-8 RPE Controlled 15s (h:m:s)

If needed start with breaking the movement into two. Starting with reverse lunges and when finishing go straight into 1 arm SL OH press. When feeling proficient with the movements, start integrating the two into one.

LLT
Stability Ball DB prone cobra row
reps 15
intensity 7-8
Tempo controlled
Rest 15s
This is a fundamental movement to teach clients how to use the upper back muscles and engage core at the same time. The purpose is to keep the core engaged, activate the upper back while maintaining a natural curve of the lower back (keeping it straight). The closer the ball is to the hip the more the core is challenged. The further away the ball is for the hip, the more upper back strength and lats are involved as we can pull more weight.
Set Reps Intensity Tempo Rest
1 15 7-8 RPE Controlled 15s (h:m:s)
2 15 7-8 RPE Controlled 15s (h:m:s)

To begin with focus on core stability, pushing the hip into the stability ball. Later on add more weight as you improve

LLT
Stability Ball DB Chest press
reps 15
intensity 7-8
Tempo controlled
Rest 15
This exercise is focused on increasing stability of glutes of core (mainly) while improving strength of upper body. It is a great way to learn how to bench press while improving a while body stability. Make sure to maintain hip engagement by pushing the floor down (you should feel the glutes engaging). When pushing the dumbbells up, on the extension feel the pecs flexed and squeezed and on the bottom of movement, keep the elbows slightly in to protect the shoulders.
Set Reps Intensity Tempo Rest
1 15 7-8 RPE Controlled 15 (h:m:s)
2 15 7-8 RPE Controlled 15 (h:m:s)

Make sure you keep hip high while back stays straight, pushing through the feet and feeling the glutes engage. Make sure to squeeze pecs on top of motion when arms are extended and keeping elbows slightly in (this will prevent from exposing the shoulders to a risky position, especially when using heavier weight).