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

Steady State Run

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

Run at a steady pace keeping the heart rate at about 60-75%

Warm-Up Blocks

Lower body activation
Horizontal Loading

Activation Block for lower body strength day

Rub and Scrub Knee
Set Time
1 10 h:m:s
Rub and Scrub Pelvis
Set Time
1 10 h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 10
LLT
Hip and Low Back Activation – Bent Walk with Knee Band
Set Reps Load
1 10 Heavy
LMT
Mini Band Rotational Ward Quick Release
Set Reps Load
1 10 Heavy
ULT
Eye Tracking Reverse Lunge
Set Reps
1 10

Workout Blocks

Working Block
Horizontal Loading

Run at a comfortable steady pace

Run
Set Time Distance
1 35 min h:m:s 3.1 mi

Cool Down Blocks

Cool Down Block
Horizontal Loading

Restore tissues

Set Time
1 2 mins h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 2 mins h:m:s