4Q Warding Patterns (SMUR + Excitation)

SISS
Giant Set x 1

This 4Q is designed to improve joints position and up-regulate motor units that fire and relax. These exercises create space and improve neuro-muscular sensitivity.

There are 2 SMUR – ULT + UMT
and 2 Excitation drills. – LLT + LMT

Perform this giant set 2x.

ULT
Reverse Lunge, Stick ground drive
reps 3 each side
Hold 3s on and rest
Set Reps Hold
1 3 each side 3s on and rest h:m:s

Drive your head to the sky while warding

UMT
Split Squat UP, Rotational 2 Arm Wall Ward
reps 3 each side
Hold Forced Breath
Set Reps Hold
1 3 each side Forced Breath h:m:s

From 1/2 knee, come up, rotate and with long arms push into a wall

LLT
Half kneeling, OH pull to quick release
reps 8 in total
load moderate
Tempo explosive
Set Reps Load Tempo
1 8 in total Moderate Explosive

extend the band for 3s and release fast

LMT
Lateral lunge, quick release
reps 5 each side
load moderate
Tempo explosive
Set Reps Load Tempo
1 5 each side Moderate Explosive

extend the band for 3s and release fast