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

AC Easy Run Day

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

Warm-Up Blocks

Foot/Ankle Activation Sequence 4Q
Horizontal Loading

LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time
1 10 h:m:s
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps
1 10
UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps
1 10
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 10

Workout Blocks

Easy Run
Horizontal Loading

Run
Set Time Distance
1 30-40min h:m:s 3-4mi mi

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
Set Time
1 10min h:m:s
GPR ULT
Hot Shower
Shower under hot water
Set Time
1 3-5min h:m:s