SiiT PHA: Pull-down —-> 1/2 Kneeling Ankle Rocks
Superset
x 3
LLT
Lat Pulldown Wide Grip
time
60s
intensity
7 / 10
Rest
10s
time
60s
intensity
7 / 10
Rest
10s
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 60s h:m:s | 7 / 10 RPE | 10s (h:m:s) |
| 2 | 60s h:m:s | 7 / 10 RPE | 10s (h:m:s) |
| 3 | 60s h:m:s | 7 / 10 RPE | 10s (h:m:s) |
LAR
UMT
1/2 Kneeling Ankle Rocks
time
60s
intensity
2 - 3 / 10
Rest
10 - 15s
time
60s
intensity
2 - 3 / 10
Rest
10 - 15s
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 60s h:m:s | 2 - 3 / 10 RPE | 10 - 15s (h:m:s) |
| 2 | 60s h:m:s | 2 - 3 / 10 RPE | 10 - 15s (h:m:s) |
| 3 | 60s h:m:s | 2 - 3 / 10 RPE | 10 - 15s (h:m:s) |
30 seconds per side