LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session

4Q ACTIVATION + 4Q JOINTS

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This session is based on 4Q NM programming model and it focuses on Activation and whole-body integrated (WBI) movements.

Activation = second step of Activation called Small Motor Unit Recruitment using a method called WARDING PATTERNS. We are doing two drills of each (ULT, UMT)

WBI Movements = 1 superset from each quadrant

Perform with joy and control

Recovery Blocks

4Q ACTIVATION
Giant Set x 1

This 4Q is designed to improve joints position and up-regulate motor units that fire and relax. These exercises create space and improve neuro-muscular sensitivity.

There are 2 SMUR - ULT + UMT
and 2 Excitation drills. - LLT + LMT

Perform this giant set 2x.

ULT
Reverse Lunge, Stick ground drive
reps 3 each side
Hold 3s on and rest
Set Reps Hold
1 3 each side 3s on and rest h:m:s

Drive your head to the sky while warding

UMT
Split Squat UP, Rotational 2 Arm Wall Ward
reps 3 each side
Hold Forced Breath
Set Reps Hold
1 3 each side Forced Breath h:m:s

From 1/2 knee, come up, rotate and with long arms push into a wall

LLT
Half kneeling, OH pull to quick release
reps 8 in total
load moderate
Tempo explosive
Set Reps Load Tempo
1 8 in total Moderate Explosive

extend the band for 3s and release fast

LMT
Rotational march, quick release
reps 5 each side
load moderate
Tempo explosive
Set Reps Load Tempo
1 5 each side Moderate Explosive

extend the band for 3s and release fast

ULT (Unloaded Linear Training)
Superset x 1

This superset consists of a mobiliser and Ground to Stand exercise. Perform at least two rounds of this superset

ULT
Half Knee Hip Lift
reps 8-12 each side
Tempo controlled
Set Reps Tempo
1 8-12 each side Controlled

rest, breath and using your hands, control the pressure

ULT
Walk out to Half Sit
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

UMT (Unloaded Multi-planar Training)
Superset x 1

This superset consists of a mobiliser and Ground to Stand exercise. Perform at least two rounds of this superset

GAR UMT
Standing to Half Knee, Ground Reach
reps 8-12 alt sides
Tempo controlled
Set Reps Tempo
1 8-12 alt sides Controlled
UMT
Lunge Reach+Lizard Turn+Through Get Up (complex)
reps 4-8 in total
Tempo controlled
Set Reps Tempo
1 4-8 in total Controlled

perform as smooth as possible

LLT (Loaded Linear Training)
Superset x 1

Perform at least two rounds of this superset

LLT
Single Leg Stance, Band Pull
reps 10-20 each side
load heavy
Tempo controlled
Set Reps Load Tempo
1 10-20 each side Heavy Controlled

feel the resistance and get tall when a knee is up

LLT
Band 1/2 Halo
reps 5-8ea.side
load moderate
Tempo controlled
Set Reps Load Tempo
1 5-8ea.side Moderate Controlled

LMT (Loaded Multi-planar Training)
Superset x 1

In this superset, we will practice elasticity. Perform at least two rounds of this superset

LMT
Hip, hip, shoulder Flow
reps 5-10 each side
weight_kgs 6
Tempo controlled
Set Reps Weight Tempo
1 5-10 each side 6 kgs Controlled

start segmented to get your rhythm. Progress to smooth

LMT
Lunge Matrix under Load
reps 2
weight_kgs 6+
Tempo controlled
Set Reps Weight Tempo
1 2 6+ kgs Controlled

6 lunges = 1 rep