This is a 7 step warmup routine to prepare for lower body focused training session.
7 set prep Legacy 1
Horizontal Loading
Rub and Scrub Pelvis
time
1 min max
time
10 sec ea
Tempo
controlled
Rest
0
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
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
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
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) |