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

4Q Movement Strength: G2S & Relative Strength

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

A movement strength session that focuses on ground-to-standing drills and relative strength drills to improve motor control under various scenarios and loads.

Warm-Up Blocks

ULT/UMT Salutations Flow Warm-Up
Horizontal Loading

A flowing salutations designed to prepare the body for a movement strength session that focuses on G2S and relative strength drills.

UMT
ULT/UMT Salutations Flow Warm-Up
Salutations Flow designed to warm and prep the body for ground-to-standing and relative strength training session.
Set Reps Tempo
1 10 Controlled

Alternating sides = 4 reps per side for 8 reps total.

Workout Blocks

4Q G2S Strength
Giant Set x 1

4Q ground-to-standing drills designed to train the whole body with elements of odd-position strength and balance training as well.

ULT
Reverse Prone Get Up
reps 10
Tempo controlled
Basic ground-to-standing drill from a prone position
Set Reps Tempo
1 10 Controlled
LLT
Baby Airplane Get Up
reps 10
load heavy
Tempo controlled
Loaded ground-to-standing drill - load could be anything (medicine ball, ViPR PRO, dumbbell, etc.) it doesn't have to be an adorable baby, although that makes it a lot more fun :)
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Rotational Piggy Back Z-Sit Get Up
reps 10
load heavy
Tempo controlled
Loaded Z-Sit Get Up w/rotation - could be loaded with a weight vest
Set Reps Load Tempo
1 10 Heavy Controlled
UMT
Spiral Bridge to S-Leg Get Up
reps 10
Tempo controlled
Rest
Advanced ground-to-standing drill with a yoga-esque flavor
Set Reps Tempo Rest
1 10 Controlled (h:m:s)

4Q Relative Strength
Giant Set x 1

4Q drills designed to improve relative strength with elements of odd-position strength.

ULT
Pistol Squat
reps 10
Tempo controlled
Advanced squat variation
Set Reps Tempo
1 10 Controlled
LLT
Piggy Back Push Up
reps 10
load heavy
Tempo controlled
Loaded push-up variation - load could be a weight vest instead of a crazy fun 4-year old!
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Multiplanar Lunge Combo
reps 10
load heavy
Tempo controlled
Loaded lateral and transverse lunge combo - could be loaded with a medicine ball, ViPR PRO, dumbbell, etc.
Set Reps Load Tempo
1 10 Heavy Controlled
UMT
Scorpion Push Up
reps 10
Tempo controlled
Advanced push-up variation
Set Reps Tempo
1 10 Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps Tempo
1 8 Controlled
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 2 minutes h:m:s

Slow diaphragmatic breathing