7 – Step Prep 4Q Full Body

Horizontal Loading
ULT
5 min walk DM
time 5 min
Tempo slow
Can be be done on treadmill or outdoors. Utilize as warm up. You should not feel tired or out of breath at end.
Set Time Tempo
1 5 min h:m:s Slow
LLT
OH Squat Forced Exhalation DM
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
LLT
Calf Pumps DM
reps 10 per side
Tempo controlled
MOBILITY - Used to foster and maintain space in body’s segments. This exercise focuses on hamstring mobility.
Set Reps Tempo
1 10 per side Controlled
UMT
Triplane Ankle Activation DM
reps 5 per side
Tempo controlled
MOBILITY - Used to foster and maintain space in the body’s segments. This exercise focuses on ankle mobility.
Set Reps Tempo
1 5 per side Controlled
ULT
Prisoners Runner Hinge DM
reps 5 per side
Tempo controlled
Set Reps Tempo
1 5 per side Controlled
LMT
Mini Band Rotational Ward Quick Release DM
reps 5 per side
Tempo controlled
Set Reps Tempo
1 5 per side Controlled
LLT
Proprioception – Knee Plucking DM
time 1 min
STIMULATION - Intended to stimulate sensory-motor responses.
Set Time
1 1 min h:m:s