LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Horizontal
Pigeon Squat to Cobra
Set reps
1 10
AHHPS - ULT/UMT Warmup Block - Hips
Horizontal
Rub and Scrub Pelvis
Set time
1 10
Prisoner Runner’s Hinge
Set reps
1 10
Supine Slide Hip Decouple
Set reps
1 10
Prone Atomic Frog T1 HpDC
Set reps
1 10
Prisoner Runner’s Medial Hinge
Set reps
1 10
Open Chain Hip Internal Rotation Quick Release
Set reps
1 10
Body Clapping – Groin/Stomach
Set reps
1 10
Workout Blocks
Working Block
Giant Set x 3
KB Deadlift
Set reps load Tempo Rest
1 6 heavy explosive 0:1:0
2 6 heavy controlled 0:1:0
3 6 heavy controlled 0:1:0
Rotational Lizard Get Up
Set reps Tempo Rest
1 6 controlled 0:1:0
2 6 controlled 0:1:0
3 6 controlled 0:1:0
OH Rotational Deadshift off of Table
Set reps load Tempo Rest
1 6 light controlled 0:1:0
2 6 light controlled 0:1:0
3 6 light controlled 0:1:0
Crab Get Up
Set reps Tempo Rest
1 6 controlled 0:1:0
2 6 controlled 0:1:0
3 6 controlled 0:1:0
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time 0
1 0:5:0

4Q Dead Strength

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

This is a 4Q Dead Strength workout for a mom with 2 kids that wants to feel stronger and feel more confident to perform daily tasks such as house chores. She also wants to improve a bit resiliency of her knee and open up her body body from chronic sitting postures.

This workout will be a combination of deadlifting (lifting mass up & down), dead shifting (moving a mass through gravity) and Ground To Stand Strength with your own bodyweight with the emphasis on generating force from the ground in different positions.

Focus points:
- When you come back to your starting position, rest for 2 seconds before performing the next repetition again. We want your body to be fully relaxed before you generate force again.
- Always think about specific tasks when you perform the drills such as push the ground away is if you would be mad at the ground, move from the hips as if you would sit at a chair behind you, ...
- Last but not least: enjoy every minute from your workout!
- Use a warm-up that we've performed last sessions that you feel great with with the emphasis on hips.

Warm-Up Blocks

Horizontal Loading

4Q Dynamic stretching

ULT
Pigeon Squat to Cobra
Set Reps
1 10

AHHPS - ULT/UMT Warmup Block - Hips
Horizontal Loading

Rub and Scrub Pelvis
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.

ULT
Prisoner Runner’s Hinge
Set Reps
1 10

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 10

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

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10

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

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

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 10

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

LLT LAR
Body Clapping – Groin/Stomach
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Giant Set x 3

Perform every exercise for 6 repetitions with 1 min of rust after every set. During this rest periode, you can just unwind a bit or perform some light mobility drills that we've learned in the past. We will perform 3 sets in total with 4 exercises.

LLT
KB Deadlift
reps 6
load heavy
Tempo explosive
Rest 0:1:0
Set Reps Load Tempo Rest
1 6 Heavy Explosive 0:1:0 (h:m:s)
2 6 Heavy Controlled 0:1:0 (h:m:s)
3 6 Heavy Controlled 0:1:0 (h:m:s)
UMT
Rotational Lizard Get Up
reps 6
Tempo controlled
Rest 0:1:0
Set Reps Tempo Rest
1 6 Controlled 0:1:0 (h:m:s)
2 6 Controlled 0:1:0 (h:m:s)
3 6 Controlled 0:1:0 (h:m:s)
LMT
OH Rotational Deadshift off of Table
reps 6
load light
Tempo controlled
Rest 0:1:0
Set Reps Load Tempo Rest
1 6 Light Controlled 0:1:0 (h:m:s)
2 6 Light Controlled 0:1:0 (h:m:s)
3 6 Light Controlled 0:1:0 (h:m:s)
ULT
Crab Get Up
reps 6
Tempo controlled
Rest 0:1:0
Ground to Standing Exercise
Set Reps Tempo Rest
1 6 Controlled 0:1:0 (h:m:s)
2 6 Controlled 0:1:0 (h:m:s)
3 6 Controlled 0:1:0 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

We will use alternative recovery methods that will increase recovery.

- 5 min double leg restorative pose w/ listening to binaural beats
- Hot / cold contrast method on the legs when showering

UMT
Double Leg Restorative Pose
Set Time
1 0:5:0 h:m:s