Session Building

When building a session, specifically a Workout that is mechanically-focused, follow these steps: Step 1: Is today a Workout or Work-InStep 2: Is it a Mechanical Session, Metabolic Session or Both?Step 3: Consider Activation, Mobility and Cardio for the Warm-Up and which 4Q quadrants are relevant/needed.Step 4: Consider Strength, Power and Cardio for the Outcome-based […]

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4Q Cardio Examples

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.  […]

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4Q Examples

This video explores exercises within all 4 quadrants. What exercises do you know and where would they fit in the 4Q? […]

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Mechanical Benefits of Variability

Our tissues are highly adaptable, but compared to the nervous system, they take a long time for adaptations to occur.  In our connective tissues (fascia), Davis’ Law states that our tissues remodel along lines of stress. Wolff’s Law states that our bone has a capacity to remodel along lines of stress. The mechanism behind these adaptive […]

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Neurological Benefits of Variability

Part 1 Variability in a training program is important from a neurological perspective for many reasons Enhance Sensory Motor Integration Improve Motor Vocabulary which may lead to greater Motor Intelligence Enhance Neurogenesis and Synaptogenesis Simply put, our clients become more efficient and intelligent at moving. This is imperative for a culture that moves less often […]

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Horizontal Continuum

The Horizontal Continuum explores our movement directionality. To determine movement directionality, we look at the Core (Spine and Pelvis) and examine where it travels, if at all.  Linear Training: Exercises that are Sagittal-based from a Core (Spine and Pelvis) perspective. The Core will typically be in neutral alignment and stay static while the limbs move. […]

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Vertical Continuum

The 4Q is composed of 2 continuums. The Vertical Continuum explores Loaded and Unloaded Training. Load-based Training: exercise that involves moving or carrying an external mass that provides an adequate amount of force for the body to adapt to. Dumbbells, Barbells, Selectorized Machines, Resistance Bands, Medicine Balls and other free weights are typically used in […]

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