7 set prep Legacy 1

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This is a 7 step warmup routine to prepare for lower body focused training session.

Rub and Scrub Pelvis
time 1 min max
time 10 sec ea
Tempo controlled
Rest 0
Set Time Time Tempo Rest
1 1 min max h:m:s 10 Sec Ea h:m:s Controlled 0 (h:m:s)
UMT
Prisoner Runner’s Medial Hinge
reps 5 ea side
0
Tempo controlled
Rest 10 sec
Set Reps Tempo Rest
1 5 ea side Controlled 10 sec (h:m:s)
2 5 ea side Controlled 10 sec (h:m:s)
LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Rest 10 sec
Set Reps Tempo Rest
1 10 Controlled 10 sec (h:m:s)
2 10 Controlled 10 sec (h:m:s)
LLT
Band Calf Activation
reps 10
load moderate
Tempo controlled
Rest 10 sec
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10 sec (h:m:s)
2 10 Moderate Controlled 10 sec (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 5 each side
load moderate
Tempo controlled
Rest 10 sec
Set Reps Load Tempo Rest
1 5 each side Moderate Controlled 10 sec (h:m:s)
2 5 each side Moderate Controlled 10 sec (h:m:s)
ULT
Supine Percussive Exhalation
reps 5
Tempo explosive
Set Reps Tempo
1 5 Explosive
GAR UMT
Ground rolling (Tumbling)
reps 10
time 30 sec
Tempo controlled
Set Reps Time Tempo
1 10 30 Sec h:m:s Controlled