LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

7 step warm up -hip/foot and ankle

Horizontal

Rub and Scrub Ankle 2 x 10

Set	time
1	10
2	10

Prisoner Runner’s Medial Hinge 2 x 8

Set	reps
1	8
2	8

Quadruped Medial Hip Stretch w/ Rotation 2 x 8

Set	reps
1	8
2	8

Lateral Hip Hinge 2 x 8

Set	reps
1	8
2	8

Rub and Scrub Pelvis 1 x 10

Set	time
1	10

Transverse Lunge with Windmill Reach T3 HpDC 2 x 8

Set	reps
1	8
2	8

Lateral Step Eye Tracking 1 x 10

Set	reps	load
1	10	light

DS 7 Step warm up SAMPLE

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This warm up is for a group exercise class, a mixed group of people. Designed to prepare the whole body for a functional strength based class.

Warm-Up Blocks

7 step warm up -hip/foot and ankle
Horizontal Loading

Rub and Scrub Ankle

Set	Time
1	10 h:m:s
2	10 h:m:s

UMT
Prisoner Runner’s Medial Hinge

Set	Reps
1	8
2	8

UMT
Quadruped Medial Hip Stretch w/ Rotation

Set	Reps
1	8
2	8

UMT
Lateral Hip Hinge

Set	Reps
1	8
2	8

Rub and Scrub Pelvis

Set	Time
1	10 h:m:s

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC

Set	Reps
1	8
2	8

LMT
Lateral Step Eye Tracking

Set	Reps	Load
1	10	Light

Warm-Up Blocks

7 step warm up -hip/foot and ankle Horizontal Loading

Rub and Scrub Ankle

UMT Prisoner Runner’s Medial Hinge

UMT Quadruped Medial Hip Stretch w/ Rotation

UMT Lateral Hip Hinge

Rub and Scrub Pelvis

LAR UMT Transverse Lunge with Windmill Reach T3 HpDC

LMT Lateral Step Eye Tracking

7 step warm up -hip/foot and ankle
Horizontal Loading

UMT
Prisoner Runner’s Medial Hinge

UMT
Quadruped Medial Hip Stretch w/ Rotation

UMT
Lateral Hip Hinge

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC

LMT
Lateral Step Eye Tracking