Lower extremity 4 step activation – preparation for long distance runners and/or tramping

Circuit x 1

This is a 4 step activation for long distance runners or for tramping with moderate to heavy backpack.
The goal is to prepare the working muscles and joints for endurance activity. This sequence can be used also as a recovery block but its main intent is to warmup and prepare the body for endurance training.

Rub and Scrub Ankle
time 10s each spot
Tempo fast
Set Time Tempo
1 10s each spot h:m:s Fast

Make sure to focus on ankle, heel, and around the Achilles tendon.

Rub and Scrub Knee
time 10s each side
Tempo fast
Set Time Tempo
1 10s each side h:m:s Fast

Make sure to spend time under the knee

Rub and Scrub Pelvis
time 10s each side
Tempo fast
Set Time Tempo
1 10s each side h:m:s Fast

Rub and scrub the whole pelvic area

UMT
Prisoner Runner’s Medial Hinge
reps 8 per side
intensity 6/10
Hold 5s
Set Reps Intensity Hold
1 8 per side 6/10 RPE 5s h:m:s

This is to prepare lower body and stretch the back and activate the core. When having hand behind your head, make sure to engage core.

LLT
OH Squat Forced Exhalation
reps 3
Tempo controlled
Set Reps Tempo
1 3 Controlled

Breath in max air, expanding the whole upper body, starting from abdominal and lower back areas and continuing to chest and upper back.

ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
reps 8 per side
intensity 6/10
Tempo explosive
Set Reps Intensity Tempo
1 8 per side 6/10 RPE Explosive
ULT
Unilateral Vertical Skip
reps 8 per side
intensity 6/10
Tempo explosive
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Intensity Tempo
1 8 per side 6/10 RPE Explosive
GAR LMT
MB – Head Preposition, Lunge, Turn
reps 8 per side
load light
Tempo controlled
Set Reps Load Tempo
1 8 per side Light Controlled

Instead of a MB, use a light to medium weight dumbbells and position them over the shoulders

LLT
Split Squat Drop and Catch
reps 8 Per side
load light
Tempo controlled
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo
1 8 Per side Light Controlled

Instead of a MB, you can also use a light weight small pack or sand bag