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 rehabilitation program designed to offload stress from the lumbar spine via strength and stability through the core and pelvis.

Warm-Up Blocks

Horizontal Loading

AHHPS - LLT/LMT Warmup Block - Hips
Horizontal Loading

LLT
Low Intensity Elliptical
Set Time
1 10 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.

LLT
Runner’s Hinge Ball Knee Drive
Set Reps
1 10

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

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps
1 10

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

LMT
Loaded Rotational Hip Flexor Stretch
Set Reps
1 10

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

UMT
World’s Greatest Stretch
Set Reps
1 10

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

LMT
Mini Band Rotational Ward Quick Release
Set Reps
1 10

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
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

Set Reps
1 10
ULT
Bird Dog
Set Reps
1 10
LLT
Band Hip Bridge with Abduction
Set Reps
1 10
LLT
BB Sumo Hip Hinge
Set Reps
1 10
LMT
ViPR PRO-Side Squat, Type 1 Tilt – Forced Exhalation
Set Reps
1 10
UMT
[J] – Hip Opener Get Up
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

Hip Mobility
Set Reps
1 10

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

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

UMT
World’s Greatest Stretch
time 10
Tempo controlled
Rest
Set Time Tempo Rest
1 10 h:m:s Controlled (h:m:s)
UMT
Frog hip decoupling
time 10
Tempo controlled
Rest
UMT hip decoupling mobility exercise
Set Time Tempo Rest
1 10 h:m:s Controlled (h:m:s)
LLT
ViPR PRO – Anterior Lunge, OH Lift
time 10
Tempo controlled
Rest
Set Time Tempo Rest
1 10 h:m:s Controlled (h:m:s)
ULT
On Spot Skater
time 10
0
Tempo controlled
Rest
Set Time Tempo Rest
1 10 h:m:s Controlled (h:m:s)
LMT
ViPR PRO – Skater, Lateral Shift (Block)
time 10
Tempo controlled
Rest
Set Time Tempo Rest
1 10 h:m:s Controlled (h:m:s)