This block was designed to start from the ground and work your way up. Complete each exercise in sequence in circuit fashion repeating for 2 full sets. Focus on your breath and range of motion. Make sure your lumbar spine stays neutral throughout by engaging and locking in your core.
4Q LPHC Mobility (ZB)
Giant Set
x 2
UMT
Half Kneeling Lateral Frog
reps
5 per side
Tempo
controlled
reps
5 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 per side | Controlled |
| 2 | 5 per side | Controlled |
As you glide, reach arms OH. Return arms to sides as you reset.
ULT
IR Active Hamstring Stretch
reps
8 per side
Tempo
controlled
reps
8 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 8 per side | Controlled |
| 2 | 8 per side | Controlled |
LLT
ViPR Standing Dead Bug (ZB)
reps
5 per side
Tempo
controlled
reps
5 per side
Tempo
controlled
Stand with ViPR using normal handled grip. Raise one knee up to parallel and raise opposite arm up towards the ceiling. Pause for a second and then slowly return to starting position.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 per side | Controlled |
| 2 | 5 per side | Controlled |
LMT
ViPR Pro Wide Grip Staggered Rotational Shifts (ZB)
reps
10 alternating reps per stagger
Tempo
controlled
reps
10 alternating reps per stagger
Tempo
controlled
Start in a staggered stance with a wide grip on a ViPR. As you shift to one side with the ViPR, shift your hips away to the opposite side of the ViPR. Alternate back and forth.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 alternating reps per stagger | Controlled |
| 2 | 10 alternating reps per stagger | Controlled |