LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Metabolic

7-Step Warm-Up (Hips)

Rub and Scrub Pelvis 1 x 30

Set	time
1	30

Hip Hinge Single Leg (SL) 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Quadruped Medial Hip Stretch 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Runner’s Rotational Hinge Ball Knee Drive 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

World’s Greatest Stretch 2 x 8

Set	reps	Tempo
1	8	controlled
2	8	controlled

Mini Band Lateral Ward Quick Release 2 x 8

Set	reps	load	Tempo
1	8	light	controlled
2	8	light	controlled

Eye Tracking Reverse Lunge 2 x 5 each

Set	reps	Tempo
1	5 each	controlled
2	5 each	controlled

Rub and Scrub Pelvis 1 x 10

Set	reps
1	10

(AB) 7 Step Warm-Up Sample

Workout

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up for HIIT workout

Warm-Up Blocks

7-Step Warm-Up (Hips)
Horizontal Loading

Rub and Scrub Pelvis

Set	Time
1	30 h:m:s

ULT
Hip Hinge Single Leg (SL)

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LAR ULT
Quadruped Medial Hip Stretch

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

UMT
World’s Greatest Stretch

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled

LLT
Mini Band Lateral Ward Quick Release

Set	Reps	Load	Tempo
1	8	Light	Controlled
2	8	Light	Controlled

ULT
Eye Tracking Reverse Lunge

Set	Reps	Tempo
1	5 each	Controlled
2	5 each	Controlled

Workout Blocks

Working Block
Horizontal Loading

Rub and Scrub Pelvis

Set	Reps
1	10