7 – Step Prep for Ankle and Hip (copy)

Horizontal Loading

The purpose of this block is to increase circulation to the lower body and to improve joint motion and function, and to prepare the body for resistance weight training.

LAR
Self-Massage: Lower Leg
time 2 mins
Rest 0s
"How-to" on Self-Massage for the Lower Leg
Set Time Rest
1 2 mins h:m:s 0s (h:m:s)
ULT
Self Massage: Foam Roll Inner Thigh
time 2 mins
Rest 0s
Set Time Rest
1 2 mins h:m:s 0s (h:m:s)
Rub and Scrub Pelvis
time 1 min
Rest 0s
Set Time Rest
1 1 min h:m:s 0s (h:m:s)
LLT
Calf Pumps
reps 10 each
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10 each Light Controlled 0s (h:m:s)
LAR ULT
Supine Slide Hip Decouple
reps 8 each
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 8 each Light Controlled 0s (h:m:s)
ULT
Bird Dog
reps 8 each
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 8 each Light Controlled 0s (h:m:s)
LLT
Band Half Kneel Bow to Row
reps 10 each
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10 each Light Controlled 0s (h:m:s)