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

No Themes Assigned

TJS (1) Lower Body Strength

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

7-Step Prep ULT/UMT Hips
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 30 seconds/side 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.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time
1 30 seconds/side h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 8 each side

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

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8 each side

MOBILITY - Used to foster and maintain space in the body’s segments. Place paper plate, dish towel under heel of working foot to make movement smooth. Really force heel of working foot toward opposite end of the room.

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
Set Reps
1 4 each direction

pillow, yoga mat, Airex pad under knees if needed

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 8 each side

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8 each side

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

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Lower Body Strength Level 1
Horizontal Loading

LLT
DB Hip Hinge
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Reps Load Tempo Rest
1 6-8 Light Controlled 1 min (h:m:s)
2 6-8 Light Controlled 2 min (h:m:s)

Keep core braced. Do not round spine. Chest up. Gaze is forward.

ULT
Wall Squat w/ Bum Touch
Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.
Set Reps Tempo Rest
1 6-8 Controlled 30 sec (h:m:s)
2 6-8 Controlled 1 min (h:m:s)

Try to come out of squat quickly. If this causes knee pain, we will find a substitute.

LLT
DB Fwd Lunge
Bend your knee and hip to the same angle.
Set Reps Load Tempo Rest
1 6-8 each side Light Controlled 1 min (h:m:s)
2 6-8 each side Light Controlled 2 min (h:m:s)

Core braced. Don't round back. You don't have to squat as deeply as person in video. Knee needs to remain above ankle.

UMT
Side Squat with Shoulder and Bum Wall Touch
Squat to the side and touch the wall at the same time with the hips and shoulders. Pelvis and shoulders should be facing straight ahead.
Set Reps Tempo
1 5-8 each side Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 1 min