Set	time
1	2 mins each side

AHHPS-L1 – Week 04 – Warm-Ups 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

Week 1

Day 1

AHHPS - ULT/UMT - Foot/Ankle

Warm-Up Blocks

Foot / Ankle ULT/UMT Warmup Block Horizontal Loading

Rub and Scrub Plantar Fascia

ULT Big Toe Corkscrew SL Anterior Reach

UMT Forefoot Mobility

ULT Calf Raise

UMT Big Toe Corkscrew SL Rotational Reach

UMT Big Toe Corkscrew Rotational Wall Ward Quick Release