MOVE Locomotion Series

HIIT
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A 4 exercise series to improve locomotion ability.

Prior to performing this series prepare your body with a 10-15 minute warmup that utilizes:
1. increasing circulation and heat (ex. foam roll, walking)
2. stabilization of hip and ankle joints
3. mobility of hip, ankle and T-spine
4. excitation of the entire system (reaction, quick on/off)
5. stimulation (eyes, breathing)

ULT
MOVE Iso-Lunge
time 30 sec ea
intensity High
Hold the bottom position of a low lunge. Stay long and not too squatty. Keep your torso upright. Pull the heel of the front foot towards your body. This will create tension in the hamstrings. Create a squeeze on the front and backside of the opposite hip! Hold the position and breath. If you can't hold position. Stop the time. Reset and continue. Maintaining a good position is the most important part.
Set Time Intensity
1 30 sec ea h:m:s High RPE
UMT
MOVE Crawl Series
reps 1
distance_m 20
Tempo fast
Bear Lizard Stealth Gator
Set Reps Distance Tempo
1 1 20 m Fast

Choose the 1st or 2nd pattern only

GAR
Recovery: Leisure Walk
time 30 sec
Tempo slow
Walk with minimal intent of exertion or effort.
Set Time Tempo
1 30 sec h:m:s Slow
ULT
MOVE Speed Skip
reps 1
distance_m 100
Rest 2:00
Skip as fast as possible
Set Reps Distance Rest
1 1 100 m 2:00 (h:m:s)