Set	time
1	30s
2	30s
3	30s
4	30s
5	30s
6	30s

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2	10	light	controlled	30s
3	10	light	controlled	30s

Set	reps	Tempo	Rest
1	10	controlled	30s
2	10	controlled	30s
3	10	controlled	30s

Set	reps	Tempo	Rest
1	10	controlled	30s
2	10	controlled	30s
3	10	controlled	30s

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2	10	light	controlled	30s
3	10	light	controlled	30s

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	reps	Tempo
1	10	controlled
2	10	controlled

Set	reps	Hold
1	5	10s
2	5	10s

Set	reps	Tempo
1	5	controlled
2	5	controlled

Set	reps	Tempo
1	5	controlled
2	5	controlled

Set	reps	Tempo
1	10	controlled
2	10	controlled

Set	reps	load	Hold
1	5	light	5s
2	5	light	5s

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	time
1	7min

Set	time	Tempo
1	30 s each	controlled

Set	time
1	1 min

Set	time
1	30 s ea

Set	time
1	1 min

Set	time
1	30 sec ea

Set	time
1	30s each

Set	time
1	30s each

RG-L2: 7-Day 4Q Met WO/IN [wk.8] Day 6

RGL2 4QNM Work In Assign. 8

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This is a 4Q Neuromechanical Work In (bring energy to the body and make you feel good). This session will take you through multi planar drills to enhance your ability to move more efficiently. This will create better mobility in the key areas that need it. The foot and ankle, Lumbo Pelvic Hip Complex and the Thoracic Spine. This type of session includes periods of low intensity to moderate intensity 7 minute micro-doses of physical activity sprinkled in throughout the day.

Recovery Blocks

Rub and Scrub - OFT Full Body
Horizontal Loading

This is the OFT (Osteo-Fascial Technique) daily habit that will help balance the tensional demands of the connective tissues, lower the sympathetic response to muscle, and deliver the much needed fluids throughout the body creating lift and mobility to the joints and a sensation of safety combined with better movement

Rub and Scrub Pelvis

Set	Time
1	30s h:m:s
2	30s h:m:s
3	30s h:m:s
4	30s h:m:s
5	30s h:m:s
6	30s h:m:s

1. Lumbosacral joint
2. Sacroiliac joints
3. Iliac Crests
4. Anterior Superior Iliac Spines
5. Iliofemoral joints
6. Pubic Symphysis

ULT
Ankle Rub + Scrub

Set	Reps
1	60s ea

Rub and Scrub Plantar Fascia

Set	Reps
1	30s ea

Tennis ball also works well here.

Rub and Scrub Knee

Set	Reps
1	60s ea

Rub and Scrub Rib and Cage

Set	Reps
1	60s ea

Rub and Scrub Sternum/Clavicle

Set	Reps
1	60s ea

Fists, or tennis ball work well

4Q Foot/Ankle Mobility 1
Horizontal Loading

this is a mobility block for the foot and ankle

LLT
Calf Pumps

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2	10	Light	Controlled	30s (h:m:s)
3	10	Light	Controlled	30s (h:m:s)

ULT
Half Kneeling Dorsi Flexion

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2	10	Controlled	30s (h:m:s)
3	10	Controlled	30s (h:m:s)

UMT
SL Balance Rotational Knee Driver

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2	10	Controlled	30s (h:m:s)
3	10	Controlled	30s (h:m:s)

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2	10	Light	Controlled	30s (h:m:s)
3	10	Light	Controlled	30s (h:m:s)

4Q Hip Mobility 1
Giant Set x 2

4 Hip Mobility Exercises, 1 from each mechanical quadrant. Modify exercises to match your abilities.

LAR ULT
Supine Slide Hip Decouple

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

UMT
Alternating Pigeon

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

LLT
DB OH Reach with Step

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

AHHPS 4Q T-Spine Mobility
Circuit x 2

This is a mobility block for your thoracic spine

ULT
Prone Sway Back Rocks

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Important to maintain a Sway Back posture ie back should NOT flatten out as you rock back and forth

UMT
Lying Extension with Lateral Flexion

reps 5

Hold 10s

Set	Reps	Hold
1	5	10s h:m:s
2	5	10s h:m:s

Hold each rep for 1 long breath

UMT
Side Lying 90-90

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

UMT
Prone T-Spine Rotation

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

UMT
Wall Warding with Crossover Step/Lunge

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LMT
Loaded Kneeling Type 2 Stretches

reps 5

load light

Hold 5s

Set	Reps	Load	Hold
1	5	Light	5s h:m:s
2	5	Light	5s h:m:s

LLT
DB Split 1 Arm Swing

reps 10

Set	Reps
1	10
2	10

LMT
ViPR PRO Step w/ Type 1 Shift

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

Physical Activity Micro-Dose 1
Horizontal Loading

Do this PA micro-dose for 7-21 minutes every other hour.

GAR ULT
Nature Walk

Set	Time
1	7min h:m:s

Seven Movement Micro-dose
Horizontal Loading

Perform this Seven Movement Microdose - every other hour

UMT
Side Squat with Shoulder and Bum Wall Touch

Squat to the side and touch the wall at the same time with the hips and shoulders. Pelvis and shoulders should be facing straight ahead.

Set	Time	Tempo
1	30 s each h:m:s	Controlled

LAR ULT
Step Forward Flex then Step Back Extend

Set	Time
1	1 min h:m:s

UMT
Wall Warding with Crossover Step/Lunge

Set	Time
1	30 s ea h:m:s

UMT
Elevated Plank Hip Twist

Set	Time
1	1 min h:m:s

LMT
Sandbell (MB) Lateral Squat Rotational Wall Ward

Set	Time
1	30 sec ea h:m:s

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Time
1	30s each h:m:s

ULT
IR Active Hamstring Stretch

Set	Time
1	30s each h:m:s

Week 1

Day 6

RGL2 4QNM Work In Assign. 8

Recovery Blocks

Rub and Scrub - OFT Full Body Horizontal Loading

Rub and Scrub Pelvis

ULT Ankle Rub + Scrub

Rub and Scrub Plantar Fascia

Rub and Scrub Knee

Rub and Scrub Rib and Cage

Rub and Scrub Sternum/Clavicle

4Q Foot/Ankle Mobility 1 Horizontal Loading

LLT Calf Pumps

ULT Half Kneeling Dorsi Flexion

UMT SL Balance Rotational Knee Driver

4Q Hip Mobility 1 Giant Set x 2

LAR ULT Supine Slide Hip Decouple reps 10 load light Tempo controlled

UMT Alternating Pigeon reps 10 load light Tempo controlled

LMT Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation reps 10 load light Tempo controlled

LLT DB OH Reach with Step reps 10 load light Tempo controlled

AHHPS 4Q T-Spine Mobility Circuit x 2

ULT Prone Sway Back Rocks reps 10 Tempo controlled

UMT Lying Extension with Lateral Flexion reps 5 Hold 10s

UMT Side Lying 90-90 reps 5 Tempo controlled

UMT Prone T-Spine Rotation reps 5 Tempo controlled

UMT Wall Warding with Crossover Step/Lunge reps 10 Tempo controlled

LMT Loaded Kneeling Type 2 Stretches reps 5 load light Hold 5s

LLT DB Split 1 Arm Swing reps 10

LMT ViPR PRO Step w/ Type 1 Shift reps 10 load light Tempo controlled

Physical Activity Micro-Dose 1 Horizontal Loading

GAR ULT Nature Walk

Seven Movement Micro-dose Horizontal Loading

UMT Side Squat with Shoulder and Bum Wall Touch

LAR ULT Step Forward Flex then Step Back Extend

UMT Wall Warding with Crossover Step/Lunge

UMT Elevated Plank Hip Twist

LMT Sandbell (MB) Lateral Squat Rotational Wall Ward

LAR ULT Seated 90-90 Stretch

ULT IR Active Hamstring Stretch