LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
MOVE Runner's HYBRID Warm-Up
Horizontal
Rub and Scrub Plantar Fascia
Set time
1 20 sec. ea
Ankle Rub + Scrub
Set time
1 20 sec. ea
Runner’s Hinge Ball Knee Drive
Set reps
1 5 ea
MOVE Big Toe Corkscrew to Ant. Reach
Set reps
1 5 ea
MOVE Heel Sit to Front Lunge
Set reps
1 5 ea
MOVE Kneeling Uncommon Hip Shift Matrix
Set reps
1 3 ea
Open Chain Hip Internal Rotation Quick Release
Set reps
1 5 ea
Workout Blocks
MOVE WBI Runner's Circuit 1
Circuit x 3
MOVE 1/2 Kn Airplane to Front Lunge
Set time Rest
1 40 20
2 40 20
3 40 20
MOVE Prone, H&F, Step to Rotate Pullback
Set time Rest
1 40 20
2 40 20
3 40 20
MOVE VIPRPRO Front to Back Lunge w/Rotation
Set time Rest
1 40 20
2 40 20
3 40 20
MOVE KB SA Shoulder Carry
Set time load Rest
1 40 heavy 20
2 40 heavy 20
3 40 heavy 20
MOVE WBI Runner's Circuit 2
Circuit x 3
MOVE Crouch Squat to Press
Set time intensity Tempo Rest
1 40 sec 5-7 controlled 20 sec
2 40 sec 5-7 controlled 20 sec
3 40 sec 5-7 controlled 20 sec
MOVE Stride Stance, SA Triple Row to SLB
Set time load Tempo Rest
1 40 sec. light controlled 20 sec
2 40 sec. light controlled 20 sec
3 40 sec. light controlled 20 sec
MOVE 1-2 Twist to Step & Uppercut
Set time load Tempo Rest
1 40 sec. light controlled 20 sec.
2 40 sec. light controlled 20 sec.
3 40 sec. light controlled 20 sec.
MOVE Run to Back Pedal
Set time intensity Rest
1 40 sec. 5-7 20 sec.
2 40 sec. 5-7 20 sec.
3 40 sec. 5-7 20 sec.
Cool Down Blocks
[MOVE} Restoration/Recovery 2 Drills
Horizontal
Double Leg Restorative Pose
Set time
1 2:00
Weighted Belly Breathing
Set time
1 2:00 min

MOVE WBI – Runner’s SISS

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This workout is a Whole Body Integrated session. Our goal is to use drills that enhance the function of running. We will use two different blocks of 4 exercises.

A couple of key considerations:
1. Maintain a steady pace throughout each drill. Aim for a 5-7 effort level
2. Be in control of each action. Focus on consistent quality
3. Your heart rate should be between 65-75% MAXHR
4. If you begin to fatigue lower the intensity to maintain a steady pace.

Warm-Up Blocks

MOVE Runner's HYBRID Warm-Up
Horizontal Loading

Rub and Scrub Plantar Fascia
Set Time
1 20 sec. ea h:m:s
ULT
Ankle Rub + Scrub
Set Time
1 20 sec. ea h:m:s
LLT
Runner’s Hinge Ball Knee Drive
Set Reps
1 5 ea
ULT
MOVE Big Toe Corkscrew to Ant. Reach
Set Reps
1 5 ea
ULT
MOVE Heel Sit to Front Lunge
Set Reps
1 5 ea
UMT
MOVE Kneeling Uncommon Hip Shift Matrix
Set Reps
1 3 ea
ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 5 ea

Workout Blocks

MOVE WBI Runner's Circuit 1
Circuit x 3

ULT
MOVE 1/2 Kn Airplane to Front Lunge
time 40
Rest 20
Set Time Rest
1 40 h:m:s 20 (h:m:s)
2 40 h:m:s 20 (h:m:s)
3 40 h:m:s 20 (h:m:s)

Alternate sides or do all one side for 20 seconds. You can regress by doing the airplane and taking out the lunge action.

UMT
MOVE Prone, H&F, Step to Rotate Pullback
time 40
Rest 20
Set Time Rest
1 40 h:m:s 20 (h:m:s)
2 40 h:m:s 20 (h:m:s)
3 40 h:m:s 20 (h:m:s)

Alternate each rep.

LMT
MOVE VIPRPRO Front to Back Lunge w/Rotation
time 40
Rest 20
Set Time Rest
1 40 h:m:s 20 (h:m:s)
2 40 h:m:s 20 (h:m:s)
3 40 h:m:s 20 (h:m:s)

Switch the lunging foot at 20 seconds.

LLT
MOVE KB SA Shoulder Carry
time 40
load heavy
Rest 20
Set Time Load Rest
1 40 h:m:s Heavy 20 (h:m:s)
2 40 h:m:s Heavy 20 (h:m:s)
3 40 h:m:s Heavy 20 (h:m:s)

Switch at 20 seconds.

MOVE WBI Runner's Circuit 2
Circuit x 3

LLT
MOVE Crouch Squat to Press
time 40 sec
intensity 5-7
Tempo controlled
Rest 20 sec
Set Time Intensity Tempo Rest
1 40 sec h:m:s 5-7 RPE Controlled 20 sec (h:m:s)
2 40 sec h:m:s 5-7 RPE Controlled 20 sec (h:m:s)
3 40 sec h:m:s 5-7 RPE Controlled 20 sec (h:m:s)
LLT
MOVE Stride Stance, SA Triple Row to SLB
time 40 sec.
load light
Tempo controlled
Rest 20 sec
Set Time Load Tempo Rest
1 40 sec. h:m:s Light Controlled 20 sec (h:m:s)
2 40 sec. h:m:s Light Controlled 20 sec (h:m:s)
3 40 sec. h:m:s Light Controlled 20 sec (h:m:s)

Switch stances and arms at the 20 second mark

LMT
MOVE 1-2 Twist to Step & Uppercut
time 40 sec.
load light
Tempo controlled
Rest 20 sec.
Set Time Load Tempo Rest
1 40 sec. h:m:s Light Controlled 20 sec. (h:m:s)
2 40 sec. h:m:s Light Controlled 20 sec. (h:m:s)
3 40 sec. h:m:s Light Controlled 20 sec. (h:m:s)
ULT
MOVE Run to Back Pedal
time 40 sec.
intensity 5-7
Rest 20 sec.
Set Time Intensity Rest
1 40 sec. h:m:s 5-7 RPE 20 sec. (h:m:s)
2 40 sec. h:m:s 5-7 RPE 20 sec. (h:m:s)
3 40 sec. h:m:s 5-7 RPE 20 sec. (h:m:s)

Cool Down Blocks

[MOVE} Restoration/Recovery 2 Drills
Horizontal Loading

Our final block of work, we incorporate various drills to start the restoration process and return the body to a relaxed state.

UMT
Double Leg Restorative Pose
Set Time
1 2:00 h:m:s
GAR LLT
Weighted Belly Breathing
Set Time
1 2:00 min h:m:s