Week 3 – Dynamic Mobilty

Horizontal Loading

This warmup block utilizes the 4Q methodology to provide dynamic mobility to the T-Spine region of the body. It is intended for the client whose lifestyle is linear and upright. My example client stands 8 hours a day and works in the saggital plane, limited multiplanar movements.

UMT
Lying Extension with Lateral Flexion
reps 4 per side
time Inhale to lower the legs / exhale to reset
Tempo slow
Set Reps Time Tempo
1 4 per side Inhale To Lower The Legs / Exhale To Reset h:m:s Slow

The timing of the legs coincides with the athlete's breath pattern. Inhale to lower the legs towards the floor and exhale to return them to center. Repeat on the other side.

LAR ULT
Stability Ball Child’s Pose
reps 6
0
Tempo controlled
Set Reps Tempo
1 6 Controlled
UMT
Half Kneeling Type 1 Reaches
reps 3 each side
Tempo controlled
Set Reps Tempo
1 3 each side Controlled
LMT
Type 2 Spinal Motion Forced Exhalation
reps 3 each side
Set Reps
1 3 each side
LLT
DB OH Reach with Step
reps 10
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Light Controlled 15s (h:m:s)
2 10 Light Controlled 15s (h:m:s)