LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Hip Mobility 1
Horizontal
Supine Slide Hip Decouple
Set reps 0 Tempo
1 5 controlled
Alternating Pigeon
Set reps 0 Tempo
1 3 ES controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo
1 5 light controlled
DB OH Reach with Step
Set reps 0 Tempo
1 6 controlled
Workout Blocks
4Q Dead Strength
Circuit x 3
SL Squat to Box
Set reps Tempo
1 6 ES controlled
2 6 ES controlled
3 6 ES controlled
Lateral G2S to Crawl Up
Set reps Tempo Rest
1 30 s controlled 30 s
2 30 s controlled 30 s
3 30 s controlled 30 s
[J] – Side Lunge, Offset Shovel
Set reps Tempo Rest
1 5 controlled 1 min
2 5 controlled 1 min
3 5 controlled 1 min
OH Deadshift off of Table
Set reps load Tempo Rest
1 5 light controlled 30 s
2 5 light controlled 30 s
3 5 light controlled 30 s
DB Assisted Loaded Half Kneel Get Up
Set reps load Tempo Rest
1 5 moderate controlled 30 s
2 5 moderate controlled 30 s
3 5 moderate controlled 30 s

[LG] 4Q Dead Strength- Level 1

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

This workout is focused on dead- strength within all 4Q. Lifting, shifting, and G2S exercises will challenge you ability to move force or your own body weight from a "dead" position.

Warm-Up Blocks

4Q Hip Mobility 1
Horizontal Loading

4 Hip Mobility Exercises, 1 from each mechanical quadrant. Modify exercises to match your abilities.

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 5 Controlled
UMT
Alternating Pigeon
Set Reps Tempo
1 3 ES Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo
1 5 Light Controlled
LLT
DB OH Reach with Step
Set Reps Tempo
1 6 Controlled

Workout Blocks

4Q Dead Strength
Circuit x 3

ULT
SL Squat to Box
reps 6 ES
Tempo controlled
Set Reps Tempo
1 6 ES Controlled
2 6 ES Controlled
3 6 ES Controlled
UMT
Lateral G2S to Crawl Up
reps 30 s
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 30 s Controlled 30 s (h:m:s)
2 30 s Controlled 30 s (h:m:s)
3 30 s Controlled 30 s (h:m:s)
LMT
[J] – Side Lunge, Offset Shovel
reps 5
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 5 Controlled 1 min (h:m:s)
2 5 Controlled 1 min (h:m:s)
3 5 Controlled 1 min (h:m:s)
LLT
OH Deadshift off of Table
reps 5
load light
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 5 Light Controlled 30 s (h:m:s)
2 5 Light Controlled 30 s (h:m:s)
3 5 Light Controlled 30 s (h:m:s)
LLT
DB Assisted Loaded Half Kneel Get Up
reps 5
load moderate
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 30 s (h:m:s)
2 5 Moderate Controlled 30 s (h:m:s)
3 5 Moderate Controlled 30 s (h:m:s)