Set	time	0	Tempo
1	2 min		controlled

Set	time
1	2 min

Set	time
1	30s

Set	time
1	1 min

Set	time
1	2 min

4Q Activation of the LPHC

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Working Block
Horizontal Loading

Vibration: Power Plate Stretch and Massage

Set	Time	Tempo
1	2 min h:m:s	Controlled

Stand on PP, shift majority of weight into balls of the feet. Execute body weight squat.

Foam Rolling Glutei + Piriformis

Set	Time
1	2 min h:m:s

UMT
Prisoner Runner’s Medial Hinge

Set	Reps
1	10

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps
1	10

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps
1	10

UMT
Close Chain Hip Internal Rotation Quick Release

Set	Reps
1	10

LLT
Mini Band Lateral Ward Quick Release

Set	Reps
1	10

LMT
Mini Band Rotational Ward Quick Release

Set	Reps
1	10

Rub and Scrub Glutes

Set	Time
1	30s h:m:s

Rub and Scrub Pelvis

Set	Time
1	1 min h:m:s

LLT
Lower body clapping

Clapping across hips, up and down thighs, up and down calves

Set	Time
1	2 min h:m:s

Workout Blocks

Working Block Horizontal Loading

Vibration: Power Plate Stretch and Massage

Foam Rolling Glutei + Piriformis

UMT Prisoner Runner’s Medial Hinge

LLT Runner’s Hinge Ball Knee Drive

LMT Runner’s Rotational Hinge Ball Knee Drive

UMT Close Chain Hip Internal Rotation Quick Release

LLT Mini Band Lateral Ward Quick Release

LMT Mini Band Rotational Ward Quick Release