LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 Step Warm Up [Hip]

Rub and Scrub Pelvis 1 x 20 s

Set	time
1	20 s

Set	reps	Tempo
1	3	controlled
2	3	controlled

Crouching Tiger 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Rotational Z Get Up 1 x 5 ES

Set	reps	Tempo
1	5 ES	controlled

Type 1 Spinal Motion Percussive Exhalation 1 x 5 ES

Set	reps
1	5 ES

Close Chain Hip Internal Rotation Quick Release 1 x 5 ES

Set	reps
1	5 ES

Reverse Lunge with Multidirectional Eye Tracking 1 x 5 ES

Set	reps	load	Tempo
1	5 ES	light	controlled

[LG] 7 Step Warm Up Example

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7 Step Warm Up [Hip]
Horizontal Loading

Rub and Scrub Pelvis

Set	Time
1	20 s h:m:s

Set	Reps	Tempo
1	3	Controlled
2	3	Controlled

ULT
Crouching Tiger

Set	Reps	Tempo
1	6	Controlled
2	6	Controlled

UMT
Rotational Z Get Up

Set	Reps	Tempo
1	5 ES	Controlled

UMT
Type 1 Spinal Motion Percussive Exhalation

Set	Reps
1	5 ES

UMT
Close Chain Hip Internal Rotation Quick Release

Set	Reps
1	5 ES

LLT
Reverse Lunge with Multidirectional Eye Tracking

Set	Reps	Load	Tempo
1	5 ES	Light	Controlled