This is a workout the emphasizes lower body mobility and odd position strength to create better full-body strength and stability. The focus in this workout is lower body but there are some upper body elements that incorporate light loads. The idea here is to stress the fascial system in multiple planes to get strong in long, odd positions and to teach the body to brace and use the amazing iron fishnet we call fascia to move with a purpose.
Dr Z Odd Position Strength Workout
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
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
reps
10
Tempo
controlled
Rest
reps
10
Tempo
controlled
Rest
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | (h:m:s) |
UMT
Frog hip decoupling
reps
10
Tempo
controlled
Rest
reps
10
Tempo
controlled
Rest
UMT hip decoupling mobility exercise
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | (h:m:s) |
Workout Blocks
Working Block
Horizontal Loading
Odd Position Strength 1
Horizontal Loading
UMT
Kneeling Side Bend Wall Ward
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 15 | Controlled | (h:m:s) |
| 2 | 15 | Controlled | (h:m:s) |
| 3 | 15 | Controlled | (h:m:s) |
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 15 | Controlled | (h:m:s) |
| 2 | 15 | Controlled | (h:m:s) |
| 3 | 15 | Controlled | (h:m:s) |
LMT
Landmine Row to Side Press
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | (h:m:s) |
| 2 | 15 | Heavy | Controlled | (h:m:s) |
| 3 | 15 | Heavy | Controlled | (h:m:s) |
LMT
Landmine Split to Side Lunge
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | (h:m:s) |
| 2 | 15 | Heavy | Controlled | (h:m:s) |
| 3 | 15 | Heavy | Controlled | (h:m:s) |
| Set | Reps |
|---|---|
| 1 | 15 |
| 2 | 15 |
| 3 | 15 |