Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Day 4
Legacy LAR and Training Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
7th Legacy Microcycle Day 4

Legacy LAR and Training Day

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

Today focus is recovery techniques, then fostering students' neuromechanical and technical skill development. These three block emphasize mobility of the Big 3 (feet/ankles, hips and T-spine) and can be used as a warm up or regeneration session to alleviate residual fatigue.

Workout Blocks

Foot/Ankle Activation Sequence 4Q
Horizontal Loading

These activities are to increase fluid movement and joint mobility.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time Tempo
1 3 min h:m:s Controlled
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps Tempo
1 5 ea side Controlled
UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps Tempo
1 5ea side Controlled
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo
1 10 ea side Controlled

AHHPS Hip Mobility Unloaded
Horizontal Loading

Perform this hip mobility sequence as a circuit for a warm-up or recovery.

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
Set Time Intensity Tempo
1 60s each h:m:s Low RPE Controlled
2 60s each h:m:s Low RPE Controlled
ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 5 ea side Controlled
LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC
Set Time Intensity Tempo
1 60s h:m:s Low RPE Controlled
2 60s h:m:s Low RPE Controlled

Alternate sides

T-Spinal Mobility and Activation
Horizontal Loading

This is a warm for the lower and mid back. Keep it slow and methodical; breathe deeply.

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 5 minutes h:m:s Controlled
UMT
World’s Greatest Stretch
Set Reps Tempo
1 10 ea side Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 5 ea side Controlled
UMT
Reverse Lunge with Type 2
Set Reps Tempo
1 5 ea side Controlled

Legacy Student Skill Development
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Tae Kwon Do technical skill and fitness building