4Q Activation of the LPHC
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical

4Q Activation of the LPHC

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q Activation of the LPHC
Set Reps
1 10

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

Cool Down Blocks

Cool Down Block
Horizontal Loading

4Q Activation of the LPHC
Set Reps
1 10