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

(AS) 4Q Odd Position and Relative Strength Workout for Moms

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

This workout is designed for moms to move through key motions and perform specific patterns to activate the abdominal wall and integrate the pelvic floor. The exercises chosen will support your life activities and improve your sport.

Workout Blocks

(AS) 4Q Odd Position Strength Block for Moms
Circuit x 2

The odd positions chosen in this workout mimic the life demands placed on moms every day. These movements will improve your efficiency and help you move better without compromising your core and pelvic floor .

ULT
(AS) ULT Wall Ward From Staggered Foot Position
reps 8
time
This pattern creates a whole body stability through the push of the hands against a fixed object. This pattern is excellent to create stability through the abdominal wall and pelvic floor. It enhances coordination and whole body stability.
Set Reps Time
1 8 h:m:s
2 8 h:m:s
ULT
(AS) ULT Wide Stance Downward Push Warding
reps 8
This pattern is excellent to create stability through the abdominal wall and pelvic floor. It enhances coordination and whole body stability
Set Reps
1 8
2 8
UMT
(AS) UMT Hand Walk Forward and to 10 and 2
reps 8
This pattern is excellent for scapular stability and whole body coordination.
Set Reps
1 8
2 8
LLT
(AS) LLT ViPR Pro Pick up Vertical Shift from Staggered Stance
reps 10
load moderate
This odd position lift helps train pelvic positioning and coordination with whole body stability while lifting an odd load from a variable start position.
Set Reps Load
1 10 Moderate
2 10 Moderate
LMT
(AS) LMT Lateral Lunge to Vipr Pro Pick up and Shift Overhead
reps 10
load moderate
This is an odd position lift with ViPR Pro. The movement functionally loads the pelvic floor while the core stabilizes to counter balance the ViPR Pro lift.
Set Reps Load
1 10 Moderate
2 10 Moderate

(AS) Relative Strength Session for Moms
Circuit x 2

Being able to control our own bodies in space is the best way to reconnect with the pelvic floor and core. When you have strong body awareness of controlling your body in space you will be better able to tolerate loads encountered in everyday live.

ULT
(AS) ULT Hand Stand With Alternating Leg Lowering
reps 8
The handstand creates a naturals traction of the cervical spine. This position works scapular stability and shoulder strength. The leg driver enhanced by gravity creates a healthy flexion of the hip.
Set Reps
1 8
2 8
LMT
(AS) LMT G2S with Db Lateral Step
reps 8
load moderate
This pattern involves transitioning from the ground to transferring a load in an odd position from the ground to standing.
Set Reps Load
1 8 Moderate
2 8 Heavy
UMT
(AS) UMT Push-Up with Rotation with Hip Abduction from Plank and Side Lying
reps 8
This pattern works on coordination of movement between the shoulder and hip. Shoulder stability is key throughout this pattern.
Set Reps
1 8
2 8
LLT
(AS) LLT Single Leg Squat with Medball pickup to shoulder
reps 10
load moderate
Single leg strength while lifting a mass from the floor to the shoulder requires good body control and stability through the hip.
Set Reps Load
1 10 Moderate
2 10 Moderate