7 Step Lower body prep

Horizontal Loading

UMT
Foam roll glutes

time 30 seconds

Tempo controlled

Rest 0

Set	Time	Tempo	Rest
1	30 seconds h:m:s	Controlled	0 (h:m:s)
2	30 seconds h:m:s	Controlled	0 (h:m:s)

ULT
Prisoner Runner’s Hinge

reps 10 each side

Tempo controlled

Rest 30 seconds

Set	Reps	Tempo	Rest
1	10 each side	Controlled	30 seconds (h:m:s)
2	10 each side	Controlled	30 seconds (h:m:s)

GAR ULT
Restore Deep Squat

reps 10

Tempo controlled

Rest 45 seconds

Is a restful pose and and a stretch for the hips and low back.

Set	Reps	Tempo	Rest
1	10	Controlled	45 seconds (h:m:s)
2	10	Controlled	45 seconds (h:m:s)

LAR UMT
3D Calf Stretch

reps 10 each side

Tempo controlled

Set	Reps	Tempo
1	10 each side	Controlled
2	10 each side	Controlled

UMT
Long Stance Side Reach Balance

reps 10 each side

Tempo controlled

Rest 20 seconds

Set	Reps	Tempo	Rest
1	10 each side	Controlled	20 seconds (h:m:s)
2	10 each side	Controlled	20 seconds (h:m:s)

LLT
Mini Band Lateral Ward Quick Release

reps 10 each side

Tempo fast

Rest 20 seconds

Set	Reps	Tempo	Rest
1	10 each side	Fast	20 seconds (h:m:s)
2	10 each side	Fast	20 seconds (h:m:s)

LMT
Resisted Assisted Shuffles

time 45 seconds each side

Tempo fast

Rest 30 seconds

Enhances agility in the lateral direction while priming the body for efficient acceleration and deceleration under oppositional resistance.

Set	Time	Tempo	Rest
1	45 seconds each side h:m:s	Fast	30 seconds (h:m:s)
2	45 seconds each side h:m:s	Fast	30 seconds (h:m:s)