MOVE Astronaut Warmup (Lower)

Horizontal Loading

We start with locomotion patterns to create circulation and warmth to the tissues. We follow with a series of Hip Activation Drills to prepare the body for the workout.

To finish there are more locomotion drills but the intent is higher.

ULT
MOVE Run to Back Pedal

reps 2

distance_yd 10-20

Accelerate. Decelerate. Breakdown and stay low.

Set	Reps	Distance
1	2	10-20 yd

UMT
MOVE Crossover Run

reps 2

distance_yd 10-20

Set	Reps	Distance
1	2	10-20 yd

ULT
Prisoner Runner’s Hinge

reps 5 ea

Set	Reps
1	5 ea

UMT
MOVE Prone, Leg Thread

reps 5 ea

Set	Reps
1	5 ea

ULT
MOVE 1/2 Kn. Hip to Hamstring

reps 5 ea

Set	Reps
1	5 ea

UMT
Prone Rotation to Rotational 1/2 Kneel

reps 5 ea

Set	Reps
1	5 ea

ULT
MOVE Side Lying, Copenhagen Plank w/Kn @Bench

reps 1 ea

Hold 15s

Squeeze the bench with both knees

Set	Reps	Hold
1	1 ea	15s h:m:s

ULT
MOVE Skip for Height

reps 1

distance_yd 10-20

Set	Reps	Distance
1	1	10-20 yd

ULT
MOVE Skip for Distance

reps 1

distance_yd 10-20 yd

Set	Reps	Distance
1	1	10-20 Yd yd

ULT MOVE Run to Back Pedal reps 2 distance_yd 10-20

UMT MOVE Crossover Run reps 2 distance_yd 10-20

ULT Prisoner Runner’s Hinge reps 5 ea

UMT MOVE Prone, Leg Thread reps 5 ea

ULT MOVE 1/2 Kn. Hip to Hamstring reps 5 ea

UMT Prone Rotation to Rotational 1/2 Kneel reps 5 ea

ULT MOVE Side Lying, Copenhagen Plank w/Kn @Bench reps 1 ea Hold 15s

ULT MOVE Skip for Height reps 1 distance_yd 10-20

ULT MOVE Skip for Distance reps 1 distance_yd 10-20 yd