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

SB -4Q Strength Endurance Workout – Hips and T-spine

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

This 4Q Strength Endurance workout targets the posterior chain, specifically the the glutes and the back to help offset the negative effects of sitting and working on a computer all day.

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q 7 step warm-up

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 30 s h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 30 s h:m:s
UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Reps
1 5
ULT
Pigeon Squat to Cobra
Set Reps
1 10
UMT
Dowel Rod Halo
Set Reps
1 10
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 3
LAR ULT
Neutral Percussive Inhalation
Set Reps
1 4

Workout Blocks

Working Block
Superset x 1

This is a 4Q Superset focused on the hips.

reps 10
Set Reps
1 10
LLT
KB Goblet Sumo Squat
reps 10
Rest 2 m
Set Reps Rest
1 10 2 m (h:m:s)

Working Block
Superset x 1

4Q superset focused on hips.

ULT
Deep Posterior Lunge
reps 10
Set Reps
1 10
LMT
ViPR PRO Lateral Lunge with Anterior Shift
reps 8
Rest 2m
Set Reps Rest
1 8 2m (h:m:s)

Working Block
Superset x 1

4Q Superset focused on back.

ULT
Neutral Grip Chin Up
reps 10
Set Reps
1 10
LLT
1-Arm DB Reverse Fly
reps 8
Rest 2m
Set Reps Rest
1 8 2m (h:m:s)

Working Block
Superset x 1

4Q Superset focused on the back.

LLT
BAND Quadruped 1 Arm Lat Pulldown
reps 8
Set Reps
1 8
UMT
Lateral Crawl to Push Up
reps 10
Rest 2m
Set Reps Rest
1 10 2m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Time
1 1 m h:m:s