LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 Step functional warm up Speed golf

Rub and Scrub Pelvis 1 x 30s

Set	time
1	30s

Runner’s Rotational Hinge Ball Knee Drive 2 x 03

Set	reps	time	Tempo
1	03	10	controlled
2	03	10	controlled

Frog hip decoupling 2 x 05

Set	reps	Tempo
1	05	controlled
2	05	controlled

Prisoner Runner’s Hinge 2 x 05

Set	reps	Tempo
1	05	controlled
2	05	controlled

Mini Band Rotational Ward Quick Release 2 x 05

Set	reps	Tempo
1	05	controlled
2	05	controlled

Lateral Step Eye Tracking 2 x 20

Set	time
1	20
2	20

DR Z sample & step warm up

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Speedgolf workout

Warm-Up Blocks

7 Step functional warm up Speed golf
Horizontal Loading

LE/T-Spine/Shoulders

Rub and Scrub Pelvis

Set	Time
1	30s h:m:s

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps	Time	Tempo
1	03	10 h:m:s	Controlled
2	03	10 h:m:s	Controlled

UMT
Frog hip decoupling

UMT hip decoupling mobility exercise

Set	Reps	Tempo
1	05	Controlled
2	05	Controlled

ULT
Prisoner Runner’s Hinge

Set	Reps	Tempo
1	05	Controlled
2	05	Controlled

LMT
Mini Band Rotational Ward Quick Release

Set	Reps	Tempo
1	05	Controlled
2	05	Controlled

LMT
Lateral Step Eye Tracking

Set	Time
1	20 h:m:s
2	20 h:m:s