RTP – Level 4

Intro

Level 4 is about taking those multiplanar patterns you learned in level 3 and adding resistance, to progress your body’s ability to control forces of higher intensity functional tasks of everyday life and sports.  You’ll be working more full-body strength and coordination, and increasing time in single leg to get you ready for running, jumping, direction change, or whatever single leg challenges your sport of choice requires.

Exercises

Warm-up:

Mobility-cont from levels 1 & 2, choosing the mobility exercises that feel most beneficial for your body. Also spend a few minutes doing self-STM where needed.

ExerciseSetsRepsNotes
Hip Openers25/side
Side plank 230s/sidefrom knees + trunk rotation
Circle Band25/sideside steps, forward and backward (no jumping)
Bird Dog Variations25/sidewith opposite arm and leg; v1 forward/back reach, v2 reach forward & sweep UE  & LE toward each other at the side.
  • Hip Openers
  • Side plank from knees + trunk rotation: keep pelvis still, rotate through trunk only
  • Circle Band: Side steps, forward & backward (no jumping)
  • Bird Dog Variations with opposite arm and leg; v1 forward/back reach, v2 reach forward & sweep UE  & LE toward each other at the side.

Circuit 1:

Circuit 2:

Benchmarks

Progress control in lateral and rotational planes, increasing full body strength and coordination, Progress from double leg toward more single leg stabilization

  • Hardstyle Plank for 30 secs on toes
    • Good spine and scapular control, no low back discomfort
  • Single leg deadlifts, mid-intensity weight, 3 sets X 8 reps
    • energy to spare and no low back discomfort
  • lawnmower with cable or resistance band, 30 sec per side