Week 1
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Day 1
AHHPS - ULT/UMT - Foot/Ankle
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
SMS – Warm-Ups copy Day 1

AHHPS - ULT/UMT - Foot/Ankle

Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Foot / Ankle ULT/UMT Warmup Block
Horizontal Loading

Rub and Scrub Plantar Fascia
Set Time
1 2 mins each side h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Forefoot Mobility
Set Reps
1 4

MOBILITY - Used to foster and maintain space in the body’s segments

ULT
Calf Raise
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Lateral Lunge
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

SMS – Warm-Ups copy
For this week, we will showcase EXAMPLES of Warm-Ups for stress inducing Workout Sessions, and Examples of activity blocks for Work-In Sessions.
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

SMS – Warm-Ups copy
For this week, we will showcase EXAMPLES of Warm-Ups for stress inducing Workout Sessions, and Examples of activity blocks for Work-In Sessions.
Set Reps
1 10