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

DR Z Bulletproof lower back

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

This is a core stability and hip strength program designed to offload stress from the lumbar spine via strength and stability through the core and pelvis.

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - Hips
Circuit x 1

Let's get the blood flowing and prime the nervous system for what's about to happen

LLT
Low Intensity Elliptical
time 10m
Set Time
1 10m h:m:s

Perform this in both directions

LLT
Runner’s Hinge Ball Knee Drive
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

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

LLT
Loaded Hamstring Stretch (Unilateral)
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Perform on both sides

LMT
Loaded Rotational Hip Flexor Stretch
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Perform on both sides

UMT
World’s Greatest Stretch
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

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

LMT
Mini Band Rotational Ward Quick Release
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

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

LMT
Lateral Step Eye Tracking
reps 10
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

Trunk and pelvis working block to provide the lumbar spine the protection it needs.

Set Reps Rest
1 15 10s (h:m:s)
2 15 10s (h:m:s)
ULT
Bird Dog
Set Reps Rest
1 15 10s (h:m:s)
2 15 10s (h:m:s)
LLT
Band Hip Bridge with Abduction
Set Reps Rest
1 15 15s (h:m:s)
2 15 15s (h:m:s)
LLT
BB Sumo Hip Hinge
Set Reps Rest
1 15 15 s (h:m:s)
2 15 15 s (h:m:s)
LMT
ViPR PRO-Side Squat, Type 1 Tilt – Forced Exhalation
Set Reps Rest
1 15 15s (h:m:s)
2 15 15s (h:m:s)
UMT
[J] – Hip Opener Get Up
Set Reps Rest
1 15 15s (h:m:s)
2 15 15s (h:m:s)

Cool Down Blocks

DR Z’s 4Q Hip Mobility Block
Circuit x 1

This is a 4Q mobility circuit for the hips and pelvis

ULT
Self Massage: Foam Roll Inner Thigh
time 60s
Tempo controlled
Set Time Tempo
1 60s h:m:s Controlled

perform on both legs and move slowly through the tissue

UMT
Frog hip decoupling
time 60s
Tempo controlled
UMT hip decoupling mobility exercise
Set Time Tempo
1 60s h:m:s Controlled
ULT
Child’s Pose to Cobra
time 60s
Set Time
1 60s h:m:s
GPR ULT
90-90 Supine Pose
time 60s
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 60s h:m:s
UMT
Double Leg Restorative Pose
time 60s
0
Set Time
1 60s h:m:s
TSpine Mobility
time 60s
Set Time
1 60s h:m:s