LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
Rotational Calf Raise
Set reps Tempo Rest
1 8e side controlled as needed
Sprinter’s HDC w/hand support
Set reps Tempo Rest
1 8e controlled as needed
IR Active Hamstring Stretch
Set reps Tempo Rest
1 8e side slow as needed
Split Stance Coil Squat Explosive
Set reps Tempo Rest
1 8e controlled as needed

Hill walk/jog

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

Find local hill that takes you between 45 - 90 sec to walk up briskly. Grass is preferred!!

Warm-Up Blocks

Warmup Block
Horizontal Loading

LAR UMT
Rotational Calf Raise
This exercise is designed to mobilize the big toe and create stability through the lower extremity.
Set Reps Tempo Rest
1 8e side Controlled as needed (h:m:s)
ULT
Sprinter’s HDC w/hand support
Set Reps Tempo Rest
1 8e Controlled as needed (h:m:s)

stay on Big toe side of forefoot on heel raise

ULT
IR Active Hamstring Stretch
Set Reps Tempo Rest
1 8e side Slow as needed (h:m:s)
UMT
Split Stance Coil Squat Explosive
Set Reps Tempo Rest
1 8e Controlled as needed (h:m:s)