4Q Warding Patterns

SISS
Giant Set x 2

Small Motor Unit Recruitment is the activation of the slow oxidative, Type 1 motor units that are proximal to our joints that act to help stabilize a joint during movement. 

SMUR is about preparing neuromuscular system and joints to move with confidence and safety.

Typically, ULT and LLT based SMUR drills help to activate isolated muscle groups while LMT and UMT can be used for more dynamic patterns.
The main idea behind Wardings is to create isometric contraction in one area for stability while facilitating movement in other areas.

Apply pressure for 3s and completely rest for 3s, this should be one repetition.

ULT
Single Leg Stance, 1 Arm-Knee Ward
reps 4-6 each side
Hold 3s on and rest
Set Reps Hold
1 4-6 each side 3s on and rest h:m:s
2 4-6 each side 3s on and rest h:m:s
LLT
Anterior Lunge, 2 Arm OH Ward (Forced Breath)
reps 6-8 in total
load moderate
Hold Forced Breath
Set Reps Load Hold
1 6-8 in total Moderate Forced Breath h:m:s
2 6-8 in total Moderate Forced Breath h:m:s
UMT
J – Side Plank Hold, 1 Arm Wall ward
reps 4-6 each side
Hold 3s on and rest
Set Reps Hold
1 4-6 each side 3s on and rest h:m:s
2 4-6 each side 3s on and rest h:m:s
LMT
Anterior Lunge, 1 Arm Lateral Ward (forced breath)
reps 4-6 each side
load moderate
Hold Forced Breath
Set Reps Load Hold
1 4-6 each side Moderate Forced Breath h:m:s
2 4-6 each side Moderate Forced Breath h:m:s