Odd-positions? 2 people, hoist a canoe overhead and walking through a wooded trail. The canoe is 30-40lbs, 15ft. This is a very odd-position. Dead strength? Think picking up your full backpack or the first stroke you make to get you out on the water. There is no running start for either, you simply bed down and pick up you backpack, or you're sitting in your canoe and you start paddling. Train for these now, so you can enjoy an injury free sustainable trip.
RGL2 Final 11 Endurance Athlete Program Day 5
RGL2 4Q Movement Strength: Odd-Position & Dead Starts
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
RGL2 4Q Hip Mobility 3
Horizontal Loading
Promote the subtle gliding/shifting actions that happen at your lower back so that your trunk can do its job safely.
LAR
ULT
Supine Slide Hip Decouple
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 10s (h:m:s) |
Alternate sides. Lay supine, hold one knee and rest the other heel on a slider. Drag the foot towards the body and slowly extend back. Slide your foot back and forth.
UMT
Alternating Pigeon
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 | Controlled | 10s (h:m:s) |
From a push up position rotate the hips inward and slide the knee into a 90 position. Alternate from side to side dropping into the pigeon position.
UMT
World’s Greatest Stretch
| Set | Reps |
|---|---|
| 1 | 10 |
Start in a prone push up position, step forward keeping the hands to the ground, rotate out with an extended arm, return to start, and alternate sides. Stay low, turn, and reach long to the ceiling.
UMT
Type 1 Spinal Motion Forced Exhalation
| Set | Reps |
|---|---|
| 1 | 6 |
3 each side. In a staggered stance press into he wall or post across the body and simultaneously extend the opposite arm up, hold tension through the body and breath forcefully. Push the post down as you reach for the sky and blow out the candle.
Workout Blocks
RGL2 4Q Dead Strength
Horizontal Loading
Dead Start Strength training.
ULT
1-Arm Plank Get Up to Balance
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | RPE | Controlled | 15s (h:m:s) |
| 2 | 8 | RPE | Controlled | 2 min (h:m:s) |
LLT
KB Deadlift
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | Controlled | 15s (h:m:s) |
| 2 | 8 | Moderate | Controlled | 1 min (h:m:s) |
RGL2 # 4: LPHC/ OH Carries
Horizontal Loading
Sequence Preparation Hips/ T-Spine/ Whole-Body. Challenge odd-position over head strength
LMT
Runner’s Rotational Hinge Ball Knee Drive
| Set | Reps |
|---|---|
| 1 | 10 |
Activation, Small Motor Unit Recruitment, Odd position and Strength
LAR
ULT
Seated 90-90 Stretch
Stretch for the hips
| Set | Reps |
|---|---|
| 1 | 10 |
Posterior Pelvic Tilt. Lumbo-Pelvic-Hip
LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
| Set | Reps |
|---|---|
| 1 | 10 |
Tuck tail bone under, absorb with Hips
RGL2 Odd Position Strength 1
Horizontal Loading
Walking Over rock with a canoe on your shoulders requires sharp and adaptive responses.
UMT
Kneeling Side Bend Wall Ward
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Controlled | 30s (h:m:s) |
| 2 | 8 | Controlled | 30s (h:m:s) |
| 3 | 8 | Controlled | 30s (h:m:s) |
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Controlled | 30s (h:m:s) |
| 2 | 8 | Controlled | 30s (h:m:s) |
| 3 | 8 | Controlled | 30s (h:m:s) |