7 Step Prep The Big 3

Horizontal Loading

This 7 step prep focuses on mobilizing the big 3 (foot/ankle, thoracic spine, and the hip) while activating and preparing the whole body for a bout of movement.

LAR
Self-Massage: Foot

time 30 sec

"How-to" self-massage for the feet

Set	Time
1	30 sec h:m:s

LAR
Self-Massage: T-Spine

time 30 sec

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Time
1	30 sec h:m:s

Rub and Scrub Hip and Pelvis

time 30 sec

Break this into 3 regions: Front of hip, side, and back of hip/glute. 30 seconds rub and scrub in each region on each side

Set	Time
1	30 sec h:m:s

ULT
ULT SMUR Core Activation

reps 10sets of 5 inhale and 5 exhales

perform 3 cycles of percussive inhale breaths through the nose and percussive exhale breaths through the mouth. Then change your breath pattern to forced inhalation through the nose and forced exhalation through the mouth for 3 more cycles.

Set	Reps
1	10sets of 5 inhale and 5 exhales

ULT
SL Quad Stretch with Pelvic Tilts

reps 10

Set	Reps
1	10

UMT
UMT Airplanes with Wall

reps 3 each leg

Set	Reps
1	3 each leg

LMT
Runner’s Rotational Hinge Ball Knee Drive

reps 5 each leg

Set	Reps
1	5 each leg

Can use a hand weight if you don't have a weighted med ball

UMT
Type 1 Spinal Motion Percussive Exhalation

reps 3-5 each side

Set	Reps
1	3-5 each side

GAR ULT
Head Preposition, Lunge

reps 5 each leg

Set	Reps
1	5 each leg

LAR Self-Massage: Foot time 30 sec

LAR Self-Massage: T-Spine time 30 sec

Rub and Scrub Hip and Pelvis time 30 sec

ULT ULT SMUR Core Activation reps 10sets of 5 inhale and 5 exhales

ULT SL Quad Stretch with Pelvic Tilts reps 10

UMT UMT Airplanes with Wall reps 3 each leg

LMT Runner’s Rotational Hinge Ball Knee Drive reps 5 each leg

UMT Type 1 Spinal Motion Percussive Exhalation reps 3-5 each side

GAR ULT Head Preposition, Lunge reps 5 each leg