Hill walk/jog
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Metabolic

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)

Workout Blocks

Working Block
Horizontal Loading

For 20 minutes, mix walking, jogging, skipping, and "carioca"-ing up the hill keeping your Perceived Exertion above a 3 but below a 4 out of 5 (5 = "too hard").

Hill walk/jog
Find local hill that takes you between 45 - 90 sec to walk up briskly. Grass is preferred!!
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

Hill walk/jog
Find local hill that takes you between 45 - 90 sec to walk up briskly. Grass is preferred!!
Set Reps
1 10