MI – Lower Body 4Q

Giant Set x 2
LLT
LD – LLT – KB Goblet Squat (Raised Heels)
reps 12
weight_lbs 17.5 lb
Tempo controlled
Rest 30
Set Reps Weight Tempo Rest
1 12 17.5 Lb lbs Controlled 30 (h:m:s)
2 12 17.5 Lb lbs Controlled 30 (h:m:s)
LMT
ViPR PRO [SC 2/Warm-Up]: Multi-Planar Tilt Block
reps 10 ES
weight_kgs 4Kg
Tempo controlled
Rest 30
Set Reps Weight Tempo Rest
1 10 ES 4Kg kgs Controlled 30 (h:m:s)
2 10 ES 4Kg kgs Controlled 30 (h:m:s)
LMT
LD – KB Lateral Deadlift
reps 12 Each Side
weight_kgs 6-8Kg
Tempo controlled
Rest 30 Sec
Set Reps Weight Tempo Rest
1 12 Each Side 6-8Kg kgs Controlled 30 Sec (h:m:s)
2 12 Each Side 6-8Kg kgs Controlled 30 Sec (h:m:s)
UMT
LD – UMT – Wide Hip Shift Same Side Rotation
reps 10
intensity Moderate
Tempo controlled
Rest 30 Sec
Benefits -Improves hip decoupling -Increases internal and external hip rotation -Enhances lateral stability Error detection -Ensure thoracic rotation with a tall spine -Maintain feet straight ahead -Avoid excessive knee valgus General Movement Prescription -Perform at a slow tempo for 60 seconds with light manual pressure for 1-2 sets
Set Reps Intensity Tempo Rest
1 10 Moderate RPE Controlled 30 Sec (h:m:s)
2 10 Moderate RPE Controlled 30 Sec (h:m:s)