The client will perform a 7 step warm up focusing on the hips and then the client will go for a walk or a hike for approximately 40 minutes.
Cardio Day (Hike) with 7 Step Warm Up
Workout
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
AHHPS - 7-Step Prep LLT/LMT - Hips
Horizontal Loading
LLT
Low Intensity Elliptical
| Set | Time |
|---|---|
| 1 | 3 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
Runner’s Hinge Ball Knee Drive
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Loaded Hamstring Stretch (Unilateral)
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Loaded Rotational Hip Flexor Stretch
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
ViPR PRO Side Lunge with Forward Tilt breathing
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Cool Down Blocks
Cool Down Block
Horizontal Loading
Hot bath would work as well
GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
| Set | Time |
|---|---|
| 1 | 20 h:m:s |