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

[J] – ACTIVATION: Rub & Scrub (Ankle, Knee) 1 x 30s

Set	time
1	30s

Calf Raise 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Big Toe Corkscrew SL Anterior Reach 1 x 10

Set	reps	Tempo
1	10	controlled

1/2 Kneeling Ankle Rocks 1 x 10

Set	reps
1	10

3-Count Skater Hold 2 x 5

Set	reps
1	5
2	5

Mini Band Lateral Ward Quick Release 2 x 10

Set	reps
1	10
2	10

Eye Tracking Lateral Lunge 2 x 10

Set	reps
1	10
2	10

Henry.H 7 Step Warm up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm up for a good leg workout.

Warm-Up Blocks

7-Step-Warm-up hip, foot and ankle
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

Set	Time
1	30s h:m:s

ULT
Calf Raise

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps	Tempo
1	10	Controlled

LAR UMT
1/2 Kneeling Ankle Rocks

This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.

Set	Reps
1	10

UMT
3-Count Skater Hold

Develop agility and neuromuscular control in the frontal transverse plane.

Set	Reps
1	5
2	5

LLT
Mini Band Lateral Ward Quick Release

Set	Reps
1	10
2	10

UMT
Eye Tracking Lateral Lunge

Set	Reps
1	10
2	10

Warm-Up Blocks

7-Step-Warm-up hip, foot and ankle Horizontal Loading

UMT [J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

ULT Calf Raise

ULT Big Toe Corkscrew SL Anterior Reach

LAR UMT 1/2 Kneeling Ankle Rocks

UMT 3-Count Skater Hold

LLT Mini Band Lateral Ward Quick Release

UMT Eye Tracking Lateral Lunge

7-Step-Warm-up hip, foot and ankle
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

ULT
Calf Raise

ULT
Big Toe Corkscrew SL Anterior Reach

LAR UMT
1/2 Kneeling Ankle Rocks

UMT
3-Count Skater Hold

LLT
Mini Band Lateral Ward Quick Release

UMT
Eye Tracking Lateral Lunge