LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

LS 7-step Warm-Up HIPS

Horizontal

Rub and Scrub Pelvis 1 x 20s

Set	time
1	20s

Runner’s Hinge Ball Knee Drive 2 x 3

Set	reps	load	Tempo
1	3	light	controlled
2	3	light	controlled

Big Toe Corkscrew SL Hip Hinge Percussive Warding 1 x 10

Set	reps
1	10

Prone Quad Front-to-Back Sway T1 HpDC 1 x 10

Set	reps
1	10

Prisoner Runner’s Hinge 1 x 10

Set	reps
1	10

Mini Band Rotational Ward Quick Release 1 x 10

Set	reps
1	10

Lateral Step Eye Tracking 1 x 10

Set	reps
1	10

Horizontal

LS 7 step Warm up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

A warm up for climbers.
Preparing the body.

Warm-Up Blocks

LS 7-step Warm-Up HIPS
Horizontal Loading

Benefits

Rub and Scrub Pelvis

Set	Time
1	20s h:m:s

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps	Load	Tempo
1	3	Light	Controlled
2	3	Light	Controlled

LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding

Set	Reps
1	10

ULT
Prone Quad Front-to-Back Sway T1 HpDC

T1= Threshold 1

Set	Reps
1	10

ULT
Prisoner Runner’s Hinge

Set	Reps
1	10

LMT
Mini Band Rotational Ward Quick Release

Set	Reps
1	10

LMT
Lateral Step Eye Tracking

Set	Reps
1	10

Warm-Up Blocks

LS 7-step Warm-Up HIPS Horizontal Loading

Rub and Scrub Pelvis

LLT Runner’s Hinge Ball Knee Drive

LLT Big Toe Corkscrew SL Hip Hinge Percussive Warding

ULT Prone Quad Front-to-Back Sway T1 HpDC

ULT Prisoner Runner’s Hinge

LMT Mini Band Rotational Ward Quick Release

LMT Lateral Step Eye Tracking

Horizontal Loading

LS 7-step Warm-Up HIPS
Horizontal Loading

LLT
Runner’s Hinge Ball Knee Drive

LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding

ULT
Prone Quad Front-to-Back Sway T1 HpDC

ULT
Prisoner Runner’s Hinge

LMT
Mini Band Rotational Ward Quick Release

LMT
Lateral Step Eye Tracking