4Q Dynamic Warm Up Example

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 […]

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4Q Shoulder Mobility Example

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 […]

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4Q T-Spine Mobility Example

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 […]

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4Q Hip Mobility Example

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 […]

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4Q Ankle Mobility Example

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 […]

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4Q Foot Mobility Example

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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LMT Mobility

Here’s an assortment of Mobility drills that fit in the LMT quadrant. Primary Benefits of LMT Mobility: Concurrent Multi-planar extensibility, stability, and positional strength in odd-positions. […]

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UMT Mobility

Here’s an assortment of Mobility drills that fit in the UMT quadrant. Primary UMT Mobility Benefits: Multi-planar mobility and extensibility […]

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ULT Mobility

Here’s an assortment of Mobility drills that fit in the ULT quadrant. Primary Benefit of ULT Mobility: Extensibility with minimal neural threat primarily during flexion and extension. […]

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LLT Mobility

Here’s an assortment of Mobility drills that fit in the LLT quadrant. Primary benefit of LLT Mobility: Concurrent extensibility, stability and end range of motion positional strength in flexion and extension. […]

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