Community Workout with Trevor Tom (Optional)

Tools: DB’s or ViPR PRO Expectations: Utilizing the 4Q within a Tabata-Inspired format Class Description: 4Q Tabata : 5 min Warm Up,  Each Set – 4 min work/ 1 min rest x 4 sets = 20 min Sets 1 & 3 (LLT – 3DD Squat w/Reaches + UMT – AF Side Kickthrough Combo) Sets 2 […]

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Community Workout with Gabriel Hidalgo (Optional)

Tools: One Light-Medium weight ( Sandbell, dumbbell, MedBall, KB) Workout Overview: 4Q Warm Up (5minutes).  Main Set: 8 exercises (circuit style, 1 minute each, minimum rest, 2 rounds, 2 minutes rest in between rounds ). Follow by  2 Finishers ( 20 reps each, 1x ). 4 minutes regeneration.  Music: 80’s and 90’s workout hits.  Get […]

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Weekly Assignment/Discussion (Week 3)

Week 3 Assignment:Skip to Step 4 if you don’t plan on uploading new Exercises into your Program Builder. Step 1: Pick a region of the body you want to focus on for Mobility or you can go Whole-Body.Step 2: Film a ULT, UMT, LLT, and LMT Mobility Exercise (4 total).Step 3: Upload 4 Mobility exercises […]

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Live: Weekly Webinar (Week 3) Thursday 8/27

Every Thursday we will host two Webinars — one at 10am PST and another at 4pm PST. Whatever fits your schedule. Can’t make it? No worries, we’re recording it and will share with you here after we’re done. Download the PPT PDF Here Webinars will be presented using Zoom. If you haven’t already, head over […]

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Mobility Blocks (Program of the Week)

This week we are tackling Mobility, which to us, means creating and maintaining space in the body. Typically we reserve Mobility as a Warm-Up, a Cooldown, or integrated within a Recovery Session. We have 5 “Tasters” for you to try: Foot/Ankle, Hip, T-Spine, Shoulders and Whole Body Mobility. Feel free to try these movements out […]

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Mobility Programming

4 Ways to integrate 4Q Mobility into a program: Warm-Up Component to prepare the body for each bout of physical activity Designated Mobility Workouts to sustain or improve movement quality over a period of time Active Recovery Strategy to offset highly Linear-based workouts Self-Care Solution to actively work on movement quality daily (Structured Recovery) […]

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Ankle Mobility

The subtalar joint is the torque conversion system of the lower limb, taking sagittal motion and converting this into tri-planar movement. Proper rearfoot and forefoot mobility must be present in order for this conversion to occur. The talocrural joint (a.k.a. the ankle) is made up of 3 separate but integrated joints. Success in gait, squatting, […]

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Dynamic Warm Ups

In previous lessons, we explored enhancing the mobility of specific structures. In this lesson, we explore a more whole-body type of approach that can help save time and act as an effective way of preparing the body for higher levels of activity. The 4Q reinsures that we prepare the body to move in all planes […]

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