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The client of this program is a fit late 50-year old who is already familiar with 4Q concepts but it looking for structure to their workout routine, and who has scored the following themes high on the intake form: mobility, dead strength, agile strength, and power. The following themes were scored as medium: strength endurance, relative and positional strength, metabolic conditioning, acceleration and deceleration. The program aims to provide a well rounded introductory month of daily activities with elements of the High and Medium themes, across all 4Q, and ensuring that the client has sufficient sessions to ensure recovery and enhance mobility.
In week 1, the focus is on a fundamental strength endurance day with exercises that are familiar and mostly linear in nature. This is followed by a recovery/mobility day to ensure the client is ready for the dead and odd position strength on Day 3. Day 4 is another recovery/mobility day ahead of acceleration/deceleration on Day 5, which also serves as a metabolic day. Day 6 is focused on cardio weights as a finisher, with Day 7 being focused on low impact recovery for the body and nervous system.
Week 2 is a repeat of week 1 in order to maintain simplicity and familiarity with the approach, and provide sufficient stimuli in the themes to ensure that adaptation begins to take place.
Week 3 introduces more movement and agility while still focusing on endurance, dead/odd position strength and introducing the SAQ themes to broaden the focus on power. The week is structured in the same manner as weeks 1 & 2 for familiarity and to ensure sufficient recovery/mobility on days 2/4, metabolic on day 6, and low impact recovery on day 7.
Week 4 is a repeat of week 3 for the reasons stated under week 2, above.
For explanation, please see session description field.
Program designed for a client that travels during the week and prefers sessions that require minimal equipment when on the road and that can be performed in a hotel room or a hotel gym, outdoors. Sessions in the cardio day that are loaded can be performed unloaded if necessary. Weekend strength session for when client is at home and can access a gym facility.
Program is designed to maintain muscle mass and strength endurance, maintain cardio capacity, and maintain mobility.
Movement-based strength session (workout blocks only) focusing on dead and odd-position strength. This workout is designed for myself as these are key elements to successful aging for a 56-year old male and should be a regular focus of workouts in addition to muscle -based strength training.
Both blocks progress through UL/LL/LM/UM
This session is focused on strength endurance for the upper body and back.
Following guidance, the exercise focuses on a complete 7-step warmup for the thoracic area, followed by four supersets of three sets each: two supersets for chest and two for back with three sets of each exercise to ensure sufficient time under tension to promote endurance through the needed adaptations. Supersets include on one linear exercise followed by one multiplanar exercise to challenge the nervous system.
Finally, a cool-down circuit of 5 exercises promotes flexibility and relaxation.
Hi DP:
Please see 7-step prep block here: https://platform.instituteofmotion.com/library/block/8vogy7ye/share/
Please see Description within the block for my notes. Some exercises also include coach’s notes.
Question: In IOM terminology, is the thoracic area included as an ‘Upper Extremity’ body part? i.e. , anything above the lumbar spine counts as upper extremity?
Cheers, Quentin
Again, this is designed for my own (non-professional) needs: thoracic mobility and shoulder prep for upper body workout, but with some full body focus to enable it to be used for general warmup given that most 4Q workouts will include some full body work. Can also be used for general recovery purposes.
Two exercises from each of the 4Q, but ordered to go from easy, ground based, to heavier, more complex loading. Two circuits, light loading or moderate intensity, minimal to low rest periods.
Stability Ball Child’s Pose: ULT unloaded warmup for thoracic and shoulders
T Spine Mobility Thread The Needle Reach: UMT rotational thoracic, additional shoulder mobility
Upward Downward Dog: ULT full body flexion and extension
Half Kneel Loaded Shoulder Flexion: LLT shoulder focus, spine stabilization, hips
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation: LMT shoulder, thoracic rotation, hips
Squat to Lunge w/ OH Reach: LLT full body incl ankles
Bent-over Rotations: UMT transverse thoracic movement
Lateral Lunge, Halo: LMT transverse motion full bodyHi DP.
Thanks for the feedback. In answer to your questions:
Why you selected these specific exercises; how do these exercises relate to the 4 steps of Activation (Fluid Dynamics, SMUR, Excitation, and Stimulation)?
The exercises have relevance to my particular needs:
- Fluid Dynamics: Low back tissue compression: Fluid Dynamics… start to prep the lower back/hips
- Foam Roll Overhead Reaches: Fluid Dynamics… thoracic extension (to combat Kyphosis and mobilize the spine)
- Big Toe Corkscrew SL Hip Hinge Percussive Warding: SMUR (corkscrew) and Excitation (breathing) to prep feet and core
- SL MB Shifts: SMUR with further prep for the hips
I tried to include something from each quadrant
I probably am overweight on SMUR, and have no Stimulation (seems like Stimulation may be more than is needed for most people at my fitness level?)
Why this particular order?
- No particular logic to the order but tried to do the Fluid Dynamics first, then SMUR.
I’m not clear on how to create an activation program for an as-yet-undefined workout (I was assuming full body), when there are four themes, four Quadrants, and so many exercises to choose from – how on earth do you narrow it down?!
https://platform.instituteofmotion.com/library/block/wxwr551v/edit/
As I am doing this program for myself, this is designed for me: 56yo male, 6’5″ tall, fit, good overall mobility, some kyphotic upper back issues, but tight paraspinals and hamstrings. Designed as prep for a full body workout.
Not sure I fully grasp the need for all four Activation considerations in a block; presumably activation/warmup can comprise some or all of the four.
Hi everyone. I’m Quentin. I am not a fitness professional, but have worked with trainers for years and have been exposed to IoM over the last years by my most recent trainer. I am benefiting from it a lot, so decided to improve my knowledge and understanding. With my exposure to 4Q I move more efficiently, feel more balanced, experience fewer injuries, and am able do things that surprise me and make me feel a great sense of accomplishment. Aging successfully is my goal; maintaining mobility, flexibility, strength and being able to get up off the floor when I am 90! Maybe this will turn in to a second career when I retire from my current one.
