LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Giant Set x 2
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled
ā€œZā€ Get Up
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled
Band Step Type 2 Reaches
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled
DB OH Reach with Step
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled
Workout Blocks
Working Block
Horizontal
Push Off to SL Balance
Set reps Tempo Rest
1 10 controlled 30s
KB Deadlift
Set reps load Tempo Rest
1 8 moderate controlled 30s
Anterior Ice Skater Rainbow with Hold
Set reps load Tempo Rest
1 8 moderate controlled 30s
Fanning Lizard get Up
Set reps Tempo Rest
1 10 controlled 30s
Working Block
Horizontal
1/2 Kneel Variable Medial Wall Ward
Set reps Tempo Rest
1 10 controlled 30s
Quad OH Band Ward
Set reps Tempo Rest
1 10 controlled 30s
Forearm Crawl
Set time Tempo Rest
1 30s controlled 30s
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 8 moderate controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
RP – Kneeling Sky Breathing
Set time
1 45s

SB ā€“ 4Q Movement Strength: Dead Start and Odd Position

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

This is a 4Q Movement Strength Workout designed for a client with ligament laxity and hyper-mobile joints who does a lot of gardening in her free time.

Warm-Up Blocks

Warmup Block
Giant Set x 2

LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled (h:m:s)
UMT
ā€œZā€ Get Up
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled (h:m:s)
LMT
Band Step Type 2 Reaches
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled (h:m:s)
LLT
DB OH Reach with Step
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

4Q Movement Strength - Dead Strength.

ULT
Push Off to SL Balance
Develops bottom to top coordination and enhances neuromuscular control while moving in backward.
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
KB Deadlift
Set Reps Load Tempo Rest
1 8 Moderate Controlled 30s (h:m:s)
LMT
Anterior Ice Skater Rainbow with Hold
Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward
Set Reps Load Tempo Rest
1 8 Moderate Controlled 30s (h:m:s)
UMT
Fanning Lizard get Up
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)

Working Block
Horizontal Loading

4Q Movement Strength - Odd Position Strength

UMT
1/2 Kneel Variable Medial Wall Ward
Activation of Core and Hips
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
LLT
Quad OH Band Ward
Core and Shoulder Activation and Stability
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
ULT
Forearm Crawl
Set Time Tempo Rest
1 30s h:m:s Controlled 30s (h:m:s)
LMT
[J] – Side Lunge, Offset Shovel
Set Reps Load Tempo Rest
1 8 Moderate Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Time
1 45s h:m:s