LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
[AHC] 7-Step Prep Hips
Horizontal
Rub and Scrub Pelvis
Set time
1 5 mins
Supine Mini-Band March
Set reps
1 5 ea
Half Kneeling Lateral Frog
Set reps
1 5 ea
Alternating Pigeon
Set reps
1 5 ea
DB Multi-planar Lunge with Reaches
Set reps
1 5 ea
Big Toe Corkscrew Monster Band Squat
Set reps
1 5 ea
MB Rotational Wall Ward
Set reps
1 3 ea
Eye Tracking Rotational Jump
Set reps
1 5 ea
Workout Blocks
[AHC] Odd Position Strength
Circuit x 2
ā€œZā€ Get Up
Set reps Tempo
1 8 ea controlled
2 8 ea controlled
Side-Lying Get Up
Set reps
1 8 ea
2 8 ea
Surfer Get Up
Set reps Tempo
1 8 ea controlled
2 8 ea controlled
DB Half Kneel Get Up with Uppercut
Set reps load Tempo
1 8 ea moderate controlled
2 8 ea moderate controlled
[AHC] Pre-Position (Tensile) Strength
Circuit x 2
ViPR PRO Lateral Shift w/ Opp Lateral Step
Set reps Tempo Rest
1 8 ea controlled 30s
2 8 ea controlled 30s
DB Reverse Lunge to 1 Arm SL OH Press
Set reps load Tempo Rest
1 8 moderate controlled 1 min
2 8 moderate controlled 1 min
Anterior Ice Skater Rainbow with Hold
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Split Squat Hold OH MB Wall Ward
Set reps load Tempo Rest
1 5ea moderate controlled 1 min
2 5ea moderate controlled 1 min
[AHC] Agile and Dead Strength
Circuit x 2
KB Bentover Rotational Row
Set reps Tempo Rest
1 15 ea controlled 30s
2 15 ea controlled 30s
ViPR PRO [SC 1/4]: Transverse Lunge, Warrior OH DeadLift
Set reps load Tempo Rest
1 5 ea moderate controlled 1 min
2 5 ea moderate controlled 1 min
ViPR PRO Pendulum Counter Swing
Set reps Tempo Rest
1 20 controlled 30s
2 20 controlled 30s
KB Dead Cleans
Set reps load Tempo Rest
1 5 ea moderate controlled 1 min
2 5 ea moderate controlled 1 min
COACHES RUNNING PROGRAM
Horizontal
Run
Set time distance_mi Tempo Rest
1
Cool Down Blocks
Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 3-5 min
Self-Massage: Low Back
Set time
1 3-5 min
Self-Massage: T-Spine
Set time
1 3-5 min

Mech Movement Strength_Runner

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

This is a movement strength session that includes the 7 Step Warm up sequence, Odd Position training, Pre Position Holds (Tensile strength), and Agile and Dead Strength training.

Each block will be a circuit repeated twice.

Cool down with some vibration massage.

Warm-Up Blocks

[AHC] 7-Step Prep Hips
Horizontal Loading

Prepare the body with this 7 step sequence for the movement strength work out.

Rub and Scrub Pelvis
Set Time
1 5 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
Supine Mini-Band March
Activation for Core and Hips
Set Reps
1 5 ea
UMT
Half Kneeling Lateral Frog
Set Reps
1 5 ea

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Alternating Pigeon
Set Reps
1 5 ea

MOBILITY - Used to foster and maintain space in the bodyā€™s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 5 ea

MOBILITY - Used to foster and maintain space in the bodyā€™s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 5 ea

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 3 ea

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 5 ea

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

[AHC] Odd Position Strength
Circuit x 2

This is a strength training block - the movements are performed in unconventional or odd positions.

UMT
ā€œZā€ Get Up
reps 8 ea
Tempo controlled
Set Reps Tempo
1 8 ea Controlled
2 8 ea Controlled
UMT
Side-Lying Get Up
reps 8 ea
Ground to Standing Exercise
Set Reps
1 8 ea
2 8 ea
UMT
Surfer Get Up
reps 8 ea
Tempo controlled
Set Reps Tempo
1 8 ea Controlled
2 8 ea Controlled
LMT
DB Half Kneel Get Up with Uppercut
reps 8 ea
load moderate
Tempo controlled
Set Reps Load Tempo
1 8 ea Moderate Controlled
2 8 ea Moderate Controlled

[AHC] Pre-Position (Tensile) Strength
Circuit x 2

This is a tensile strength circuit. Pre- positioning of the mass while moving with the weight is a great way to develop strength in tissues while they are lengthened. This helps promote stronger collagen in the connective tissue.

LLT
ViPR PRO Lateral Shift w/ Opp Lateral Step
reps 8 ea
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 ea Controlled 30s (h:m:s)
2 8 ea Controlled 30s (h:m:s)
LLT
DB Reverse Lunge to 1 Arm SL OH Press
reps 8
load moderate
Tempo controlled
Rest 1 min
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1 min (h:m:s)
2 8 Moderate Controlled 1 min (h:m:s)
LMT
Anterior Ice Skater Rainbow with Hold
reps 10
Tempo controlled
Rest 30s
Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
LLT
Split Squat Hold OH MB Wall Ward
reps 5ea
load moderate
Tempo controlled
Rest 1 min
Activation and Positional Strength for the Core and Hips
Set Reps Load Tempo Rest
1 5ea Moderate Controlled 1 min (h:m:s)
2 5ea Moderate Controlled 1 min (h:m:s)

[AHC] Agile and Dead Strength
Circuit x 2

This is an agile and dead strength block. Getting strong by keeping momentum alive and then overcoming the resistance to motion.

LMT
KB Bentover Rotational Row
reps 15 ea
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 15 ea Controlled 30s (h:m:s)
2 15 ea Controlled 30s (h:m:s)
LMT
ViPR PRO [SC 1/4]: Transverse Lunge, Warrior OH DeadLift
reps 5 ea
load moderate
Tempo controlled
Rest 1 min
Set Reps Load Tempo Rest
1 5 ea Moderate Controlled 1 min (h:m:s)
2 5 ea Moderate Controlled 1 min (h:m:s)
LMT
ViPR PRO Pendulum Counter Swing
reps 20
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 20 Controlled 30s (h:m:s)
2 20 Controlled 30s (h:m:s)
LLT
KB Dead Cleans
reps 5 ea
load moderate
Tempo controlled
Rest 1 min
Set Reps Load Tempo Rest
1 5 ea Moderate Controlled 1 min (h:m:s)
2 5 ea Moderate Controlled 1 min (h:m:s)

Hold the bottom position for 2 seconds.

COACHES RUNNING PROGRAM
Horizontal Loading

Follow the coaches running program

Run
Set Time Distance Tempo Rest
1 h:m:s mi X:X:X (h:m:s)

Cool Down Blocks

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Perform this massage cool down to aid in your recovery.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 3-5 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 3-5 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 3-5 min h:m:s