LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

4Q Hip Mobility 1

Supine Slide Hip Decouple 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	10s
2	10	controlled	10s
3		controlled

Alternating Pigeon 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	10s
2	10	controlled	10s
3		controlled

Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	10s
2	10	light	controlled	10s
3		heavy	controlled

DB OH Reach with Step 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	10s
2	10	light	controlled	10s
3		heavy	controlled

4Q Dead Strength

1-Arm Plank Get Up to Balance 3 x 8

Set	reps	Tempo	Rest
1	8	controlled	1 min
2	8	controlled	1 min
3	8	controlled	1 min

MB Half Kneeling Rotational Deadshift 3 x 8 ea

Set	reps	load	Tempo	Rest
1	8 ea	moderate	controlled	1 min
2	8 ea	moderate	controlled	1 min
3	8 ea	moderate	controlled	1 min

Crossover DB Deadlift 3 x 10

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	1 min
2	10	moderate	controlled	1 min
3	10	moderate	controlled	1 min

Rotational Lizard Get Up 3 x 5 ea side

Set	reps	Tempo	Rest
1	5 ea side	controlled	2 min
2	5 ea side	controlled	2 min
3	5 ea side	controlled	2 min

Odd Position Strength 1

ViPR PRO Lateral Lunge with Anterior Shift 3 x 6 ea

Set	reps	load	Tempo	Rest
1	6 ea	moderate	controlled	1 min
2	6 ea	moderate	controlled	1 min
3	6 ea	moderate	controlled	1 min

Landmine Row to Side Press 3 x 6 ea

Set	reps	load	Tempo	Rest
1	6 ea	moderate	controlled	1 min
2	6 ea	moderate	controlled	1 min
3	6 ea	moderate	controlled	1 min

Side Plank with Self Ward 3 x 8

Set	reps	Tempo	Rest
1	8	controlled	30s
2		controlled
3		controlled

Kneeling OH Lateral Reach 3 x 8 ea

Set	reps	Tempo	Rest
1	8 ea	controlled	30s
2	8 ea	controlled	30s
3	8 ea	controlled	30s

Cool Down Blocks

Cool Down Block

Prone Rotation to Rotational 1/2 Kneel 3 x 1 min ea

Set	reps	load	Tempo
1	1 min ea	light	controlled
2		heavy	controlled
3		heavy	controlled

Z-Transition Restorative Pose 1 x 10

Set	reps
1	10

Child’s Pose Walk 1 x 2 min

Set	time
1	2 min

Group Ex_4Q Movement Strength: Dead and Odd-Position

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

4Q Hip Mobility 1
Giant Set x 3

LAR ULT
Supine Slide Hip Decouple

reps 10

Tempo controlled

Rest 10s

Set	Reps	Tempo	Rest
1	10	Controlled	10s (h:m:s)
2	10	Controlled	10s (h:m:s)
3		Controlled	(h:m:s)

UMT
Alternating Pigeon

reps 10

Tempo controlled

Rest 10s

Set	Reps	Tempo	Rest
1	10	Controlled	10s (h:m:s)
2	10	Controlled	10s (h:m:s)
3		Controlled	(h:m:s)

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

reps 10

load light

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	10s (h:m:s)
2	10	Light	Controlled	10s (h:m:s)
3		Heavy	Controlled	(h:m:s)

LLT
DB OH Reach with Step

reps 10

load light

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	10s (h:m:s)
2	10	Light	Controlled	10s (h:m:s)
3		Heavy	Controlled	(h:m:s)

Workout Blocks

4Q Dead Strength
Circuit x 3

ULT
1-Arm Plank Get Up to Balance

reps 8

Tempo controlled

Rest 1 min

Set	Reps	Tempo	Rest
1	8	Controlled	1 min (h:m:s)
2	8	Controlled	1 min (h:m:s)
3	8	Controlled	1 min (h:m:s)

LMT
MB Half Kneeling Rotational Deadshift

reps 8 ea

load moderate

Tempo controlled

Rest 1 min

Set	Reps	Load	Tempo	Rest
1	8 ea	Moderate	Controlled	1 min (h:m:s)
2	8 ea	Moderate	Controlled	1 min (h:m:s)
3	8 ea	Moderate	Controlled	1 min (h:m:s)

LMT
Crossover DB Deadlift

reps 10

load moderate

Tempo controlled

Rest 1 min

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	1 min (h:m:s)
2	10	Moderate	Controlled	1 min (h:m:s)
3	10	Moderate	Controlled	1 min (h:m:s)

UMT
Rotational Lizard Get Up

reps 5 ea side

Tempo controlled

Rest 2 min

Set	Reps	Tempo	Rest
1	5 ea side	Controlled	2 min (h:m:s)
2	5 ea side	Controlled	2 min (h:m:s)
3	5 ea side	Controlled	2 min (h:m:s)

Odd Position Strength 1
Horizontal Loading

LMT
ViPR PRO Lateral Lunge with Anterior Shift

Set	Reps	Load	Tempo	Rest
1	6 ea	Moderate	Controlled	1 min (h:m:s)
2	6 ea	Moderate	Controlled	1 min (h:m:s)
3	6 ea	Moderate	Controlled	1 min (h:m:s)

LMT
Landmine Row to Side Press

Set	Reps	Load	Tempo	Rest
1	6 ea	Moderate	Controlled	1 min (h:m:s)
2	6 ea	Moderate	Controlled	1 min (h:m:s)
3	6 ea	Moderate	Controlled	1 min (h:m:s)

Perform with KB.

ULT
Side Plank with Self Ward

Perform a side plank. Flex your top leg at the hip and knee to drive it up into your hand as you press down against your own knee.

Set	Reps	Tempo	Rest
1	8	Controlled	30s (h:m:s)
2		Controlled	(h:m:s)
3		Controlled	(h:m:s)

UMT
Kneeling OH Lateral Reach

Set	Reps	Tempo	Rest
1	8 ea	Controlled	30s (h:m:s)
2	8 ea	Controlled	30s (h:m:s)
3	8 ea	Controlled	30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Prone Rotation to Rotational 1/2 Kneel

Set	Reps	Load	Tempo
1	1 min ea	Light	Controlled
2		Heavy	Controlled
3		Heavy	Controlled

Take 3 breaths per minute.

LAR UMT
Z-Transition Restorative Pose

Set	Reps
1	10

ULT
Child’s Pose Walk

Set	Time
1	2 min h:m:s