LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 Step Warm Up [Hips and Foot and Ankle]

Rub and Scrub Pelvis 1 x 20sec

Set	time
1	20sec

Runner’s Rotational Hinge Ball Knee Drive 1 x 3

Set	reps	load	Tempo
1	3	light	slow

Pivot Step Over Lunge Lateral Reach T2 HpDC 1 x 3

Set	reps	load	Tempo
1	3	light	controlled

Transverse Lunge with Windmill Reach T3 HpDC 2 x 3

Set	reps	load	Tempo
1	3	light	slow
2	3	heavy	controlled

Prisoner Runner’s Medial Hinge 2 x 3

Set	reps	load	Tempo
1	3	light	slow
2	3	light	slow

Mini Band Rotational Ward Quick Release 2 x 3

Set	reps	load	Tempo
1	3	light	slow
2	3	light	slow

Eye Tracking Reverse Lunge 2 x 30sec

Set	time
1	30sec
2	30sec

[ALM] 7 Step Warm up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm up for relatively athletic client to get them ready for their functional session

Warm-Up Blocks

7 Step Warm Up [Hips and Foot and Ankle]
Horizontal Loading

warm up main parts being used during workout

Rub and Scrub Pelvis

Set	Time
1	20sec h:m:s

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps	Load	Tempo
1	3	Light	Slow

UMT
Pivot Step Over Lunge Lateral Reach T2 HpDC

Set	Reps	Load	Tempo
1	3	Light	Controlled

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC

Set	Reps	Load	Tempo
1	3	Light	Slow
2	3	Heavy	Controlled

UMT
Prisoner Runner’s Medial Hinge

Set	Reps	Load	Tempo
1	3	Light	Slow
2	3	Light	Slow

LMT
Mini Band Rotational Ward Quick Release

Set	Reps	Load	Tempo
1	3	Light	Slow
2	3	Light	Slow

ULT
Eye Tracking Reverse Lunge

Set	Time
1	30sec h:m:s
2	30sec h:m:s