4Q Restorative Pose Examples 05:13
4 examples of Static and Dynamic RP’s in all 4Q. […]
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4Q Dynamic Warm Up Example 02:39
This is a sample 4Q Dynamic Warm-Up. Potential Benefits: 1) ULT Up/DownDog prepares the Anterior/Posterior Chains of the body, enhancing passive shoulder, T-Spine extension and loading of the abdominal wall. 2) UMT World’s Greatest prepares the Anterior, Posterior and Rotational Chains, enhancing T-Spine Rotation and Hip Decoupling. 3) LLT OH Reach with Step prepares the […]
4Q Shoulder Mobility Example 02:39
This sample 4Q circuit enhances mobility of the shoulder complex. Potential Benefits: 1) ULT Foam Roll Lats compresses the lats and subscapular tissue to improve circulation and neural sensitivity 2) Foam Roll OH Reaches improves thoracic mobility with shoulder flexion with these structures off-loaded relative to gravity 3) LLT 1/2 Kneel Loaded Shoulder Flexion enhances […]
4Q T-Spine Mobility Example 02:39
This sample 4Q circuit enhances mobility the thoracic spine. Potential Benefits: 1) ULT Stability Ball Child’s Pose passively promotes extension in the thoracic spine and shoulder flexion 2) UMT Prone TSpine Rotation mobilizes thoracic rotation with the spine off-loaded relative to gravity. 3) UMT 1/2 Kneeling Type 1 Reaches mobilizes the midback and improves the […]
4Q Hip Mobility Example 02:39
This sample 4Q circuit looks to improve mobility at the lumbo-pelvic-hip complex. Potential benefits: 1) ULT Supine Slide Hip Decouple promotes the hips to disassociate in the sagittal plane. 2) UMT 1/2 Kneeling Lateral Frog mobilizes the medial aspect of the hip and improves frontal plane hip motion. 3) LLT 1/2 Kneel Lunge OH Lift […]
4Q Ankle Mobility Example 02:39
This sample 4Q circuit looks to improve mobility of the ankle complex. Potential benefits: 1) LLT Calf Pumps improve circulation to the foot and ankle complex 2) ULT Retinaculum Pumps mobilize ankle plantarflexion and improve circulation to the retinaculum 3) ULT 1/2 Kneeling Dorsiflexion enhances ankle dorsiflexion in an environment with less force compared to […]
4Q Foot Mobility Example 01:27
This sample 4Q circuit looks to enhance mobility of the foot. Potential benefits: 1) ULT Crouching Tiger: restores extension through the digits with added stabilization. 2) LLT SL RDL to Lunge: restores extension through the digits with added proprioception if performed barefoot 3) UMT Rotational Calf Raise: restores extension through the digits with added stabilization […]
Intro to 4Q Mobility 05:52
Mobility Training looks to create and maintain space within the body. Numerous factors influence mobility including tissue extensibility fluid dynamics bone structure neural threat Therefore flexibility, stability, motor control (rhythm and timing), myofascial release, vibration, can all contribute to optimal mobility. When creating mobility strategies, variability using the 4 Quadrants becomes important to mobilize the […]
4Q Shoulder Excitation 01:24
To dynamically prep the Shoulder complex, Excitation drills will prepare the rotator cuff and parascapular muscles to react effectively during dynamic movement. […]
4Q Hip Excitation 01:23
Warding Patterns can also be used as Excitation drills for the Hip Complex. The rapid activation of the hip musculature becomes a useful preparation drill prior to any dynamic movement. […]
4Q Foot/Ankle Excitation 01:45
Excitation for the foot/ankle complex uses a combination of the Corkscrew and Lock technique with Warding Patterns. Warding Patterns are useful for excitation drills as they allow for a rapid turning on and off against an external force and can introduce multidirectional force into the body. […]
4Q Core Excitation 02:56
An Excitation technique example for the core is Percussive Breathing. Again, considering many of the deep core stabilizers of the spine are secondary breathing muscles, we can use breathwork to activate these muscles. Percussive Breathing involves rapid, short bursts of inhalation or exhalation to quickly turn on and off the deep core stabilizers of the […]
4Q Shoulder SMUR 02:31
Small Motor Unit Recruitment for the Shoulders looks to activate the rotator cuff and 16 parascapular muscles in both closed-chain and open-chain positions. Many closed-chain shoulder exercises will fit in the ULT and UMT quadrants while LLT and LMT are often used for open-chain shoulder exercises. […]
4Q Hip SMUR 03:58
One example of using Small Motor Unit Recruitment for the Hips is to improve Gait. One technique we might use is the Runner’s Hinge, which helps to stabilize the hips and pelvis in all 3 planes of motion as it decouples during a gait pattern. View the following example to explore how to use a […]
4Q Foot/Ankle SMUR 04:39
The Foot/Ankle is the first element of the body to receive ground reaction force. Therefore SMUR for the Foot/Ankle Complex focuses on activating the intrinsic foot stabilizers that create dynamic arches through the foot. One technique that may be used is Corkscrew and Lock. The goal is to use the ground as a way to help splay […]
4Q Core SMUR 04:23
To activate Small Motor Units, task-specific exercises are ideal. When it comes to SMUR for the Core, various breathing techniques can activate the intrinsic core stabilizers considering they are accessory breathing muscles. Forced Exhalation is forcefully breathing all of your air out and primarily activates the Transverse Abdominis, Intercostals, Obliques and Paraspinals. Forced Inhalation is taking […]
Intro to 4Q Activation 05:16
This week, we’ll explore how 4Q is integrated with the concept of Activation, a programming theme that enhances circulation, neuromuscular recruitment, and sensory input to prepare our body for movement. Week 2 Objectives: Define Fluid Dynamics and use strategies that improve circulation. Investigate drills that enhance small motor unit recruitment for the foot/ankle, hip, thoracic […]
4Q Workout Integration 02:25
When creating a session, we consider 6 Main Programming Themes: Activation: Exercises that upregulate the neuromuscular system and fluid dynamics. Mobility: Exercises that create and maintain space in the body. Cardio: Repetitive exercises that upregulate the cardiorespiratory system. Strength: Exercises that enhance force production. Power: Explosive Exercises that improve the rate of force production. Regen: […]
4Q Cardio Examples 02:00
This topic demonstrates an example of classifying “Cardio” drills into the 4Q Neuromechanical Model. Due to the repetitive nature of cardio, it is recommended that cardiovascular training also be 4Q’d to promote a more sustainable cardio program. […]
4Q Classification 05:35
All exercises have a place within the 4Q Neuromechanical model. Classifying exercises into the 4Q model is the first step to mastery of the 4Q. Exercise Classification is also a fantastic way to “assess” a person’s exercise regimen. We can map out a person’s exercise program and identify their “tendencies” (i.e. what quadrants they spend […]
