Week 1

Weighted vest offers the body all round strength training while walking. Take a friend along for added mental recovery. Try to choose a route that has undulating hill opportunities.

Warm-Up Blocks

RGL2 # 1: LPHC Drill
Horizontal Loading

Warm up using all 4 quadrants to optimize Hips, as well as whole body activity. Sequence Preparation Hips/ T-Spine/ Whole-Body

LMT
MB Rotational Wall Ward

Set	Reps
1	10

Posterior Pelvic tilt, tuck tailbone to lengthen Psoas. SMUR- small motor unit recruitment. Engage for mobility at the joints for training stability

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps
1	10

Activation, Small Motor Unit Recruitment, Odd position and Strength

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Reps
1	10

Posterior Pelvic Tilt. Lumbo-Pelvic-Hip

LLT
Split Kneel Opposite Side Extension

Set	Reps
1	10

Tuck tail bone under, try not to flare ribs.

LLT
Split Squat Drop and Catch

Develops timing and enhances neuromuscular control in the sagittal planes integrating load.

Set	Reps
1	10

Tuck tail bone under, absorb with Hips

LAR UMT
Wide Stance Hip Decouple

Wide and Staggered Stance

Set	Reps
1	10

Tuck tail bone under, try not to flare ribs out.

LAR ULT
Wall Reverse Step- Long Stride Stretch

This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.

Set	Reps
1	10

Last one, tuck tail bone under. Alternate

Workout Blocks

RGL2 Trail Hike Unloaded and Loaded Option
Horizontal Loading

Weighted Vest, Hydration, and a friend. Hike through a variety of elevations. Allow rest periods of complete rest or take off the vest for the rest periods
Rest on the flats. This can be slower paced or take off your vest.

GAR LLT
RGL2 Loaded Nature Walk

Loaded movement hiking, prepare yourself for longer hikes. Put a 20lb sandback in your back pack and off you go. Choose a moderately hilly terrain.

Set	Reps
1	45 min

Either a weighted vest or 20lb sandbag in your backpack. Perhaps the backpack you will be using on your trip.

Cool Down Blocks

Recovery: Pool Float
Horizontal Loading

Place a pool noodle underarms, and one between you thighs in an upright position like you on a bicycle. Enjoy the float and gentle back peddle.

GPR
Recovery: Pool Float

Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.

Set	Time
1	20min h:m:s

Week 1

Week 2

Week 3

Week 4

Day 11

RGL2 Cardio Low Intensity SIIT Trail Hike-Unloaded and Loaded

Warm-Up Blocks

RGL2 # 1: LPHC Drill Horizontal Loading

LMT MB Rotational Wall Ward

LMT Runner’s Rotational Hinge Ball Knee Drive

LAR ULT Seated 90-90 Stretch

LLT Split Kneel Opposite Side Extension

LLT Split Squat Drop and Catch

LAR UMT Wide Stance Hip Decouple

LAR ULT Wall Reverse Step- Long Stride Stretch