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

Movement Confidence and Strength building W3

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

For this week, we will be using weights and body weight movements to emphasize the importance of whole body integration using a strong core.

Warm-Up Blocks

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

GPR ULT
Dry Sauna
Set Time
1 2 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Crab Single Leg Squat
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Movement Confidence and Strength building Part 1
Tri-Set x 3

For this tri-set, client will build confidence to integrate whole body movements using a stable core and a Get up movement to improve on form to integrate and strong core to perform a Get-up movement.

ULT
Reverse Lunge with 1-Arm Stick Drive
reps 10
Activation for the Hips and Core
Set Reps
1 10
2 10
3 10
Landmine 1A Side Deadlift
reps 5
Set Reps
1 5
2 5
3 5

Deadlift kept at 5 reps to allow proper form.

UMT
Overswitch Get Up
reps 5
Ground to Standing Exercise.
Set Reps
1 5
2 5
3 5

Get up kept at 5 reps to allow proper form while building confidence in movement.

Movement Confidence and Strength building Part 2
Tri-Set x 3

UMT
Rotational Step to Squat
reps 8
Works the legs while emphasizing transverse plane movement
Set Reps
1 8
2 8
3 8
LLT
Lateral Squat with Same Side Lateral Ward
reps 8
Set Reps
1 8
2 8
3 8
UMT
[J] – Hip Opener Get Up
reps 5
Set Reps
1 5
2 5
3 5

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Reps
1 10