LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Warmup Hip
Horizontal
Rub and Scrub Pelvis
Set time Tempo
1 30 sec each side fast
Prisoner Runner’s Hinge
Set reps Tempo
1 5 each side controlled
Supine Slide Hip Decouple
Set reps Tempo
1 5 each side controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 5 each side controlled
ViPR PRO Side Lunge with Forward Tilt breathing
Set reps Tempo
1 5 each side controlled
Mini Band Rotational Ward Quick Release
Set reps Tempo
1 5 each side fast
Eye Tracking Lateral Lunge
Set reps Tempo
1 5 each side controlled

KSearle 7-Step Warmup Low Back Stiffness

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

This session uses the 7-Step protocol as a warmup strategy for a lower body workout. The aim is to increase mobility and improve circulation ready for exercise.

Warm-Up Blocks

7-Step Warmup Hip
Horizontal Loading

Rub and Scrub Pelvis
Set Time Tempo
1 30 sec each side h:m:s Fast
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 5 each side Controlled
LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 5 each side Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 5 each side Controlled
LMT
ViPR PRO Side Lunge with Forward Tilt breathing
Set Reps Tempo
1 5 each side Controlled
LMT
Mini Band Rotational Ward Quick Release
Set Reps Tempo
1 5 each side Fast
UMT
Eye Tracking Lateral Lunge
Set Reps Tempo
1 5 each side Controlled