Warm-up; Cool-down; work-in (copy)

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This block should take about 10 minutes. You can use it as a warm-up; cool-down; or a separate brief work-in

ULT
Pedal work
reps alternate R/L = 1 rep; complete 8 reps
Tempo controlled
Rest 10 seconds
seated and standing demonstration
Set Reps Tempo Rest
1 alternate R/L = 1 rep; complete 8 reps Controlled 10 seconds (h:m:s)
2 alternate R/L = 1 rep; complete 8 reps Controlled 10 seconds (h:m:s)

pedal R/L at a controlled tempo, alternating 8x; take a break for 10 seconds and repeat for a second set

ULT
Modified Runner’s Lunge
reps 3R
Tempo controlled
Rest 20 seconds
Set Reps Tempo Rest
1 3R Controlled 20 seconds (h:m:s)
2 3L Controlled 20 seconds (h:m:s)

Complete 3x on the right, then rest 20 seconds before completing left side. Its ok to take a rest between reps if needed.

ULT
Active Hamstring Stretch
reps Alternate R/L 3x
Rest 10 seconds
seated and standing option demonstrated
Set Reps Rest
1 Alternate R/L 3x 10 seconds (h:m:s)
2 Alternate R/L 3x 10 seconds (h:m:s)

alternate R/L 3x before taking a rest; then repeat. Move slow and work in a pan free range of motion.

UMT
Modified World’s Greatest Stretch
reps 3R
Rest 10 seconds
Set Reps Rest
1 3R 10 seconds (h:m:s)
2 3L 10 seconds (h:m:s)

Complete 3x on the right, then rest 20 seconds before completing left side. Its ok to take a rest between reps if needed.

ULT
Type 1 Spinal Motion Breath Work
reps 3R
Rest 10 seconds
Set Reps Rest
1 3R 10 seconds (h:m:s)
2 3L 10 seconds (h:m:s)

Complete 3x on the right, then rest 20 seconds before completing left side. Its ok to take a rest between reps if needed.

ULT
Double Toes Lifts
reps 3
Rest 10 seconds
seated and standing option
Set Reps Rest
1 3 10 seconds (h:m:s)
2 3 10 seconds (h:m:s)

Complete 3x then rest 20 seconds before completing second set.

ULT
Circle Hands Eye Gaze
reps 1 set R/L
intensity slow; hold eye gaze on thumb 3 seconds before switching
Rest 10 seconds
seated and standing option; only demonstrated standing - 3 stances
Set Reps Intensity Rest
1 1 set R/L Slow; Hold Eye Gaze On Thumb 3 Seconds Before Switching RPE 10 seconds (h:m:s)
2 1 set L/R Slow; Hold Eye Gaze On Thumb 3 Seconds Before Switching RPE 10 seconds (h:m:s)

Best to do this exercise when Erik is around. Make sure it feel's safe for you before practicing on your own.