Lance Johnson

https://platform.instituteofmotion.com/library/program/lx48o50v/

This program is designed to increase strength and movement for runners looking to improve or maintain power while running
Week one (endurance)-mobilty, traditional strength endurance,3 mile metabolic run

Week two (strength)- Hip and T-spine activation, 7 step prep odd-position strength, agile and dead strength,multi-planar movement strength,3 mile metabolic run

Week three (power)-4Q activation, 4Q Traditional strength, acceleration/deceleration power exercises.

Week four (endurance, strength, power)- 7 step prep Explosive movements, loaded movement, core strength, hypertrophy

If you want to start running or if you need to to improve your running, this program provide you with activation , mobility , balance, strength,power,cardio and cool down exercises.

The goal for this program is move better, recover faster,run longer, run faster, run with confidence.

thank you again for the feedback Derrick. Perfect.

https://platform.instituteofmotion.com/library/session/qe7wr1jx/share/

This session was designed to help improve lower body power. I believe my basketball and soccer players would benefit the most from this session. I decided to go with a 7 step lower body prep to prepare the body for all the explosive moments. Included in the workouts are supersets of Acceleration,Deceleration,Agility and Plyometrics exercises.   I also provided 2 cooldown exercises for recovery.  I don’t recommend these exercises to someone who is just starting out with fitness. I have used these exercises on some of my older clients and my feedback from them was awesome.  If your client like to move these exercises will provide the right amount of fun movements to make any client feel like athletic.  Allow 45min to execute all the exercises. If you only have 30minutes to work with your client do 1 set of everything instead of the recommended 2 sets.

https://platform.instituteofmotion.com/library/program/jez4645v/

Hi All

My 7 day program was designed to increase total body endurance and strength. I believe this program is perfect for athletes looking to stay in shape,in the off season and for a beginner looking to improve overall strength. This program includes traditional and agile strength endurance as well as traditional cardio that include biking, Ski ergometer, rowing. The recovery day includes a 7 step preps for the foot/ankle,T-Spine,Hips.

Four weeks of this type of training should make it easier to increase your confidence, in moving and you will have the stamina to do more and lift more. Enjoy

Days 1/5

Total body strength endurance supersets – Activation of the hip,t-spine.  Push/pull workout upper day supersets , squat and lunge (leg) superset , traditional cool-down

Days 2/6

Cardio cyclical circuit triathlon-7 step prep whole body, Workout Tri -set(Row,Bike,Skierometer) ,4Q t-spine mobility for cool down

Day 3/6

Agile athlete multidirectional total body strength endurance superset –  Activation of the hip,t-spine.  Work out (rotational,shifting, lower body) supersets. Cool-down block massage & stretch

Day 4

Big 3 – 7 step recovery session – 7 step preps (foot and ankle) (T-spine) (hips)

The purpose of this program is to increased stamina and strength.

https://platform.instituteofmotion.com/library/session/gxm24gyv/

Hi

This session was designed for beginners who are looking to increase lower body strength and feel confident  moving in all directions. My session includes loaded and unloaded dead strength exercises, loaded and unloaded odd position movement exercises, loaded linear and movement agile exercises and unloaded linear and movement relative strength exercises.

These fundamental exercises will help improve a clients ability to squat, get up from the floor, balance, run forward,backwards and stop, shift and jump. I believe this session is for a beginner or someone with experience in fitness, looking to move better in all directions.

Exercise strength block superset:                                                                                                                       3 sets- Dead strength exercises -Barbell Bench Squat and Half Kneel Get ups

2 sets-Odd position strength exercises -Loaded Bound to catch  and Sit to S.L Bicycle spoker

2 sets-Agile Strength exercises -Four Tilts(Vipr) and Loaded forward back hop to Tuck jump.

2 sets-Relative strength exercises -Band Resisted forward backward start stops and On spot skater

Suggested sets for each exercise is 2-3, however if you would like to increase the intensity of this session feel free to add another set to each exercise.

4Q upper and lower body, push/pull strength

https://platform.instituteofmotion.com/library/session/yx1d81mx/

Hi All

I decided to design a workout that included push/pull, loaded and unloaded exercises. I understand that I needed to pick two body parts so I decided to focus on the anterior/posterior muscles of the upper leg extremities with loaded exercises and the anterior/posterior of the upper body with unloaded exercises instead of two body parts. My style of training is normally full body with the intentions of being able to move weights as well as being able to move myself.

I started my session with a 4Q warmup

*FD-ULT -Self massage foam roll lats-UB

*SMUR-UMT-Stick mobility split stance bent over rotational reach -UB

*Excitation-LLT-Loaded Plyo Squats-LB

*Stimulation-LMT-Vipr pro grip switching -LB

The 4Q strength workout split into upper and lower body push/pull supersets

Lower body

1A)LLT-BB Crouch squats -Push

1B) LMT- Anterior to Rotational lunge -One arm dead shift -Pull and Push

Upper body

2A)ULT-Push up to step -Push

2B)UMT-Suspended one arm row with rotation -Pull

Cooldown

*Half Knee Rest -Lower body

*Wall hip hinge RP-Upper body

I believe this session will have you feeling strong and confident that you can Push your self or pull a load.

Thank you

7 step prep [LPHC] level 1

My 7 step prep block was designed for clients who sit or stand all day. These are clients that might be experiencing tightness in the hip or low back pain and want to move right away because their session is only 30 minutes.  This block was also designed to activate balance and hand/eye coordination to excite and stimulate clients that might be training for a sport or just needs to play and decompress from a long day at work.

1.) Fluid dynamic – Rub and scrub of the pelvis. This create blood flow to the hips and creates mobility for the client to move better

2.) SMUR (ULT)- Birddogs. Helps with balance, flexibility and coordination and allows the client to move opposite legs and arms simultaneously.

3.) Mobility(LLT)- Split kneel opposite side extension. Helps with balance, extension and flexion of shoulder,T-spine and hip while holding a band vertically across back and it allows you to instruct your client to breathe slow and deep. This is another exercise that includes movement of the upper and lower body simultaneously

4.) Mobility (UMT)-Side Lunge. This exercise gets your client moving laterally. Helps with balance and coordination as the foot that is in a lunge position will push the body back to its starting position. I will also include bouncing a tennis ball at my client to incorporate hand/eye coordination while focusing on moving back and forth laterally.

5.) SMUR (LMT)- Vipr pro/side squat type 1 tilts. This exercises introduces the Vipr  to our session and allows the client to breath, stretch and squat all while tilting the Vipr pro. One arm is positioned at the top of the Vipr Pro while the opposite arm stretches to reach the bottom of the Vipr pro when its in a tilted position.  I like this because it allows my client to get in an odd position to stretch and squat  while forcing exhalation.

6.) Excitation (UMT)- Reactive Turn to touchdown. This allows my client to move explosively on a command of “GO” by me. The will challenge my client to move faster each repetition, turning this into a game of “speed” instead of an exercise. I totally enjoy watching my client move and rotate with speed to one cone and return to touch the starting cone to finish the drill. This exercise is an excellent way to ramp up your clients energy and its fun.

7.) Stimulation(LLT)-Split Squat drop and Catch.  This exercise can also be considered a game of “catch” while dropping into a split squat. The benefit of doing this exercise includes hand/eye coordination, balance and timing.  Your client will feel the challenge of not dropping the medicine ball while dropping down into a split squat.

I believe your client will enjoy this as a warm up or a workout.   This 7 step prep is fun and also will allow for more mobility in the hip and help decrease tightness in the lower back.I totally enjoyed putting myself thru this prep, I believe its a stress reliever.

https://platform.instituteofmotion.com/library/block/zvqj79qx

Hello everybody,

My mobility block is 4Q ankle mobility. I decided to do this block ,because my high school basketball client was dealing with tightness, in his ankles. I received a call ,this morning to tell me how good his ankles feel, after our session two day ago.

These are the four mobility exercises used in our session

ULT -Retinaculum Pumps-Helps provide circulation and mobility

UMT -Internal/External Ankle reaches- Helps improve stability and mobility

LLT -Kettlebell S.L touchdown- Helps with strength, mobility and stability

LMT-T squat swings with Kettlebell – Helps with control of moving

This mobility block can used on anyone, especially a client who suffers from poor mobility or tightness, in the ankle ,due to wearing shoes with little or no support.

Prolonged standing or sitting.

Overuse of the ankles from playing a sport.

4Q hip activation 4 step sequence (copy)

Hello all

Just like Elizabeth, I am terrible with computers.  I hope my block is able to be seen by you guys.  This block will benefit all clients who enjoy movement. I decided to do hip activation because majority of my clients have or had low back issues due to prolonged sitting. I believe in warm ups before exercise because its a great way to prevent injuries.

I decided to do “rub and scrub’ as my first exercise.  This is beneficial because a lot of my clients hate foam rolling and love to overuse a massage gun.  The massage guns are great but if you use them them wrong it can cause damage to areas of the body unnecessarily. Rubbing and scrubbing is a simple way to warm up the body safely.

My second exercise is “Runners hinge” I like this exercise because it a familiar movement,of a reverse lunge  and you can incorporate breathing and balance.

My third exercise is “Type 1 percussion exhalation’ I love the all the muscles wake up due to the forced breathing and again the balance and rotation aspect of this exercise makes this movement totally awesome and effective for future coordinated movement patterns.

My fourth exercise “Side lunge eye tracking with load”.This exercise is fun.  I totally enjoy the expression my clients have after watching the object while moving.  Instead of focusing on how many side lunges you are doing, you are stimulated by the way your eyes feel after performing this exercise.   This is a great exercise because I love to do hand eye coordinated drills with my clients.

I hope you are able to use this block as a warmup or recovery from a great workout.

Thank you

Lance