Week 1

The goal is ride a bike at a continuous moderate pace for 30 minutes. Try and sustain a heart rate that is roughly 70% (HRMax) and you should feel like you can carry a conversation albeit you'll feel a bit winded. Avoid fatigue in the legs (i.e. lactate build up).

Warm-Up Blocks

RGL2 # 1: LPHC Drill
Horizontal Loading

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

AHHPSL2 Cyclical SISS: Moderate Intensity Bike
Horizontal Loading

Maintain a constant pace at roughly 70% intensity for 30 minutes.

LLT
Bike Ride

Set	Time
1	30min h:m:s

Cool Down Blocks

Cooldown: Self-Massage Back
Horizontal Loading

There are segments to each activity. Do some or all, but enjoy!

LAR
Self-Massage: Low Back

"How-to" self-massage for the low back/lumbar region.

Set	Time
1	5min h:m:s

Week 1

Week 2

Week 3

Week 4

Day 6

AHHPSL2 Cyclical SISS: Moderate Intensity Bike

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