The Horizontal Continuum looks at Passive Recovery vs Active Recovery Strategies. Passive Recovery = Little to no Physical Effort to perform a recovery technique or strategy Active Recovery = Physical Effort to perform a recovery technique or strategy The Vertical Continuum looks at Global vs Local Recovery. Global Recovery = Systemic or whole-body based recovery […]
Welcome to 4Q Recovery. This week we will Define Recovery and describe the need for Recovery as a part of our programming strategies Discuss the importance of balance within the Autonomic Nervous System Describe the various fatigue factors we must consider as a part of our Recovery programming Introduce the 4Q Recovery Model Note: the […]
2 Continuums make up the 4Q Metabolic Model: Vertical Axis explores the intensity of exercise and is described as either High Intensity or Sub-threshold Intensity. Horizontal Axis explores the Work:Rest ratio which is described as either Steady State (AKA continuous exercise) or Interval training. The combination of these continuums creates 4 unique styles of Metabolic […]
Created by the Institute of Motion, The 4Q Training Model™ is an all-inclusive approach to exercise program design and classification for health and performance. It is composed of two continuums that help us identify the appropriate amount of variability to promote health with exercise while still achieving specific fitness or performance-based goals. The vertical continuum […]
The 4Q Programming Map is a tool we can use to help contextualize a gameplan for achieving a client’s goals. Map exercises a client currently does to accomplish their goal Provide benefits of those exercises (compliment) Then introduce goal-relevant, yet novel exercises from other quadrants After the initial training session or exercise demo, we can […]
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Some more examples of Deadstarts in all 4Q […]
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Click on the topics below to see examples of various Strength exercises mapped to all 4Q […]
4 examples of Static and Dynamic RP’s in all 4Q. […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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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. […]
This video explores exercises within all 4 quadrants. For exercises you typically select, where do they fit in the 4Q? […]
4Q Plyometrics improves our ability to be “bouncy” or “springy” in all 4 quadrants. This enhances our tendons to be dynamic as we strengthen them with more collagen and elastin, allowing us to be elastic omnidirectionally. […]
